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.

View all exercises

Dumbbell Rear Delt T instructions

Step-by-step instructions

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.

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

This is some text inside of a div block.

Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

Explore other exercises

Mobility

Split Stretch

The Split Stretch is a comprehensive stretching exercise that primarily benefits the lower body, targeting areas such as the thighs and hips. This movement helps to greatly increase flexibility and improve range of motion, especially for athletes or individuals involved in activities that require high leg mobility. It's also beneficial for promoting better posture and relieving tension in the lower back and hips.

Try it out

Bodyweight

Forward Lunge

The Forward Lunge is a lower body workout enhancing leg strength, hip flexibility, balance, and stability. It improves muscle coordination, boosts endurance, and promotes overall body function.

Try it out

Strength

Cable Bench Press

The Cable Bench Press targets chest, shoulders, and triceps for upper body strength. Its use of cables enables fluid motion and constant muscle tension, boosting workout efficacy.

Try it out

Start your fitness journey today

Enjoying exercises like Dumbbell Rear Delt T, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.

Work with a trainer