Chest Supported Rear Delt Raise: How-to, Tips & More
The Chest Supported Rear Delt Raise is a beginner isolation exercise for your rear delts. You do it with dumbbells and incline bench. It is a good fit when your goal is both strength and muscle growth.
Besides the rear delts, it also works your upper back and traps, so it fits well in a session that trains those muscles together.
Muscles worked
Rear delts
Primary
Upper back
Secondary
Traps
Secondary
How to do the Chest Supported Rear Delt Raise
- Lie chest down on an incline bench with a dumbbell in each hand.
- Raise your arms out to the sides until they are level with your shoulders.
- Pause and squeeze.
- Lower slowly.
Chest Supported Rear Delt Raise tips
- Lead with your elbows, not your hands.
Sets and reps
Most lifters do well with 10 to 20 reps per set, and 10 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Dumbbells, Incline bench
Type
Isolation
Chest Supported Rear Delt Raise alternatives
Dumbbell Rear Delt Fly
Rear delts
Rear Delt Fly
Rear delts
Seated Rear Delt Fly
Rear delts
Band Rear Delt Fly
Rear delts
More rear delts exercises
Across Chest Shoulder Stretch Warmup
Bodyweight
Cable Rear Delt Fly
Cable machine
Cross-Body Shoulder Stretch
Bodyweight
Dumbbell Rear Delt Row
Dumbbells
Face Pull
Cable machine
Resistance Band Face Pull
Resistance band
Frequently asked questions
What muscles does the Chest Supported Rear Delt Raise work?
The Chest Supported Rear Delt Raise mainly works your rear delts, with help from your upper back and traps.
How many sets and reps should I do?
A good starting point is 10 to 20 reps per set, and many lifters get the best results between 10 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the Chest Supported Rear Delt Raise good for beginners?
Yes. The Chest Supported Rear Delt Raise is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Chest Supported Rear Delt Raise?
You need dumbbells and incline bench.
Add Chest Supported Rear Delt Raise to your program
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