Quadruped Single Arm Dumbbell Rear Delt Raise

How To Do A Quadruped Single Arm Dumbbell Rear Delt Raise Correctly

The quadruped single arm dumbbell rear delt raise is a modified version of the bent over dumbbell rear delt raise that is easier on your lower back.

This exercise targets the muscles in the rear deltoids on the back of the shoulders.

To get started:

1. Get down into a quadruped position on all fours, while gripping a pair of dumbbells with a neutral palms facing in grip.
2. Ensure your core is contracted, back straight, knees directly below your hips, hands at shoulder width distance, and directly below your shoulders.
3. Once you’re in the correct starting position, raise your extended arm straight out to the side to perform the rear delt raise, then internally rotate your shoulder so your pinkies are higher than your thumbs, while pressing your other arm into the dumbbell for balance.
4. Pause for a moment, then return back to the starting position.
5. Repeat with the opposite arm.
6. That’s one rep.
7. Continue alternating sides for reps.

Primary Muscles Worked

Rear Delt Raise Variations

• Bent Over Cable Rear Delt Raise
• Single Arm Bent Over Barbell Rear Delt Raise
• Dumbbell Rear Delt Raise On Swiss Ball
• Incline Dumbbell Rear Delt Raise