Underhand Rear-Delt Raise
Strengthen and sculpt your rear deltoids with this isolation exercise. Improve posture and shoulder stability!
The Underhand Rear-Delt Raise mainly works the shoulders and back, with help from the traps. You'll need: dumbbells.
Required Equipment
Underhand Rear-Delt Raise Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Mid Traps (trapezius, middle fibers); Upper Traps (trapezius, upper fibers)
Underhand Rear-Delt Raise Variations and Alternatives
How to do the Underhand Rear-Delt Raise
Position: Stand with your feet shoulder-width apart while holding a dumbbell in each hand. Your palms should be facing in toward your body, and your arms should be fully extended toward the floor.
Prepare: Slightly bend your knees and hinge forward at the hips while keeping your back straight. Your torso should be almost parallel to the floor, and your head should be in line with your spine. This is your starting position.
Lift: Without changing the bend in your elbows, raise the dumbbells out to the sides and up until they are at shoulder height, or slightly higher, while squeezing your shoulder blades together. Be sure to raise the weights with your rear delts, not your back or arms.
Hold and Lower: Hold the top contraction for a moment and then slowly lower the dumbbells back to the starting position under control.
Repeat: Repeat the movement for the desired number of repetitions while making sure to keep the motion smooth and controlled throughout. Tips: Do not use excessive weight; select a weight that allows you to perform the exercise with proper form. Avoid swinging the weights or using momentum to lift the dumbbells. The movement should be controlled. Keep your core engaged throughout the exercise to protect your lower back. Breath out as you lift the dumbbells and inhale as you lower them.
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Underhand Rear-Delt Raise FAQs
What muscles does the Underhand Rear-Delt Raise work?
The Underhand Rear-Delt Raise mainly works the shoulders and back, with help from the traps. The main muscles are the posterior deltoid and rhomboids.
What equipment do you need for the Underhand Rear-Delt Raise?
Dumbbells.
What workout day should the Underhand Rear-Delt Raise go on?
It belongs on pull day in a push/pull/legs routine.
What are some Underhand Rear-Delt Raise variations and alternatives?
Similar exercises include the Band Rear-Delt Row, Barbell Lying Incline Rear-Delt Raise, Barbell Incline Rear-Delt Row and Barbell Rear-Delt Raise.
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