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Chest-Supported Rear Delt Raise
PullIsolationDumbbellsBeginner
Muscles worked
Front
Back
Shoulders
Instructions
- 1Stand up straight while holding a dumbbell in each hand and with an incline bench in front of you.
- 2While keeping your back straight and maintaining the natural arch of your back, lean forward until your forehead touches the bench in front of you. Let the arms hang in front of you perpendicular to the ground. The palms of your hands should be facing each other and your torso should be parallel to the floor. This will be your starting position.
- 3Keeping your torso forward and stationary, and the arms straight with a slight bend at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights. Caution: avoid swinging the torso or bringing the arms back as opposed to the side.
- 4After a one second contraction at the top, slowly lower the dumbbells back to the starting position.
- 5Repeat the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Chest-Supported Rear Delt Raise
The chest-supported rear delt raise removes any risk of cheating with the lower back by bracing the torso against an incline bench, allowing full isolation of the rear deltoid without lumbar compensation. It's an excellent alternative to the classic bent-over rear raise for those who tend to cheat with the back or feel lower-back discomfort.
check_circleBenefits
- check_circleFull rear-delt isolation with no room to cheat
- check_circleRemoves the risk of lumbar compensation
- check_circleIdeal for people with a sensitive lower back
lightbulbExecution tips
- lightbulbKeep the forehead firmly against the bench throughout
- lightbulbRaise the arms straight out to the sides, not backward
- lightbulbUse a light load to really feel the rear delt
warningCommon mistakes
- warningHead lifting off the bench under effort
- warningArms moving backward instead of to the side
- warningToo much load that recruits the traps instead of the shoulder
helpFrequently asked questions
Why prefer this version over the standing bent-over raise?expand_more
The torso support removes any possibility of cheating with the back, for purer rear-delt isolation.
What bench angle should I use?expand_more
An incline bench at about 45-60 degrees works well for most body types.
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