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

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

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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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