Strength

Dumbbell Rear Delt T

The Dumbbell Rear Delt T exercise strengthens the shoulders, improves muscle balance, and prevents injuries. Holding dumbbells in a T shape, you'll lift them to build upper body strength and engage rear deltoids.
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Dumbbell Rear Delt T instructions
Step-by-step instructions
1
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing each other.
2
Bend at your waist and let your arms hang in front of you, keeping just a slight bend at your elbows.
3
Raise your arms out to the sides until they're parallel with the floor, as if you're forming a 'T' shape.
4
Keep your back straight and your head neutral as you do this.
5
Lower your arms back down and repeat for the programmed number of reps.
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing each other.
Bend at your waist and let your arms hang in front of you, keeping just a slight bend at your elbows.
Raise your arms out to the sides until they're parallel with the floor, as if you're forming a 'T' shape.
Keep your back straight and your head neutral as you do this.
Lower your arms back down and repeat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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