Dumbbell Incline Rear-Delt Raise
Strengthen your rear deltoids with Dumbbell Incline T Raises. Lie face down on a bench and lift those dumbbells!
The Dumbbell Incline Rear-Delt Raise mainly works the shoulders and back, with help from the traps. You'll need: dumbbells and incline bench.
Required Equipment
Dumbbell Incline Rear-Delt Raise Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid); Lats (latissimus dorsi)
Secondary
Mid Traps (trapezius, middle fibers); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Dumbbell Incline Rear-Delt Raise Variations and Alternatives
How to do the Dumbbell Incline Rear-Delt Raise
Set an incline bench to a 45-degree angle: Adjust the bench so that it is angled at about 45 degrees. This position helps to target the back delts more effectively during the exercise.
Lie prone (face down) on the bench: Position yourself so that your chest is on the bench and your feet are firmly planted on the floor. Hold a dumbbell in each hand with your arms hanging down on either side of the bench, palms facing each other.
Begin the movement: With a slight bend in your elbows, brace your core and lift both arms to the sides. Your arms should move out to the side and not upwards, forming a 'T' shape with your body when viewed from above.
Pause at the top: Once your arms are in line with your shoulders and your body has formed the 'T', pause for a moment. Focus on contracting your shoulder blades together to maximize muscle engagement.
Lower the dumbbells: Slowly start lowering the dumbbells back to the starting position in a controlled motion. It's important to keep the movement controlled to avoid injuries.
Repeat: Conduct the desired number of repetitions and sets. Ensure to maintain proper form throughout the exercise. Choose a weight that is challenging yet allows you to perform each lift with good form.
Maintaining good form throughout the movement is essential. This ensures that you are effectively working the targeted muscles and minimizes the risk of injury.
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Dumbbell Incline Rear-Delt Raise FAQs
What muscles does the Dumbbell Incline Rear-Delt Raise work?
The Dumbbell Incline Rear-Delt Raise mainly works the shoulders and back, with help from the traps. The main muscles are the posterior deltoid and latissimus dorsi.
What equipment do you need for the Dumbbell Incline Rear-Delt Raise?
Dumbbells and incline bench.
What workout day should the Dumbbell Incline Rear-Delt Raise go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Incline Rear-Delt Raise variations and alternatives?
Similar exercises include the Band Incline T Raise, Barbell Lying Incline Rear-Delt Raise, Barbell Incline Rear-Delt Row and Dumbbell Incline Y-Raise.
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