Bodyweight Rear-Delt Raise
Target your rear deltoids with this bodyweight exercise. Great for building shoulder strength without equipment!
The Bodyweight Rear-Delt Raise mainly works the shoulders, with help from the back. No equipment needed: it uses just your bodyweight.
Bodyweight Rear-Delt Raise Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Bodyweight Rear-Delt Raise Variations and Alternatives
How to do the Bodyweight Rear-Delt Raise
Starting Position:
Stand upright with your feet shoulder-width apart.
Keep your arms relaxed at your sides.
Engage your core for stability and maintain a straight posture.
Arm Positioning:
Bend your elbows slightly and rotate your palms to face your body.
Extend your arms straight back behind you, ensuring your elbows remain at a comfortable angle.
Movement:
Begin the movement by squeezing your shoulder blades together.
Raise your arms out to the sides at shoulder height, ensuring your elbows stay slightly bent.
Hold for a moment at the top of the movement while engaging your rear deltoids.
Return:
Slowly lower your arms back to the starting position, maintaining control throughout the movement.
Ensure your shoulders remain down and relaxed; avoid shrugging them up towards your ears.
Repetitions:
Perform 10-15 repetitions for beginners.
Rest for 30-60 seconds between sets.
Tips:
Focus on form rather than speed; slow and controlled movements are more effective.
Keep your head in a neutral position, looking straight ahead.
If you feel any pain in your shoulders, reduce the range of motion or take a break.
Bodyweight Rear-Delt Raise FAQs
What muscles does the Bodyweight Rear-Delt Raise work?
The Bodyweight Rear-Delt Raise mainly works the shoulders, with help from the back. The main muscles are the posterior deltoid.
What equipment do you need for the Bodyweight Rear-Delt Raise?
None. The Bodyweight Rear-Delt Raise is a bodyweight exercise, so you can do it anywhere.
What workout day should the Bodyweight Rear-Delt Raise go on?
It belongs on pull day in a push/pull/legs routine.
What are some Bodyweight Rear-Delt Raise variations and alternatives?
Similar exercises include the Behind-Neck Arms-Forward, Backhand Raise, Barbell Rear-Delt Raise and Bodyweight Bent-Over Rear-Delt Fly.
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