Chest-Supported Rear Delt Raise

In this rear delt raise you lie face-down on an incline or flat bench, so the bench supports your torso and your lower back stays out of the exercise. With nothing to swing, the rear delts and upper back do the work with light dumbbells.

Beginner 💪 Rear Delts Isolation Isolation
3
Sets
12–20
Reps
60 sec
Rest
Isolation
Type
🏋️ Dumbbell🏋️ Bench
Chest-Supported Rear Delt Raise — start and finish positionsSTARTFINISH
Dumbbell
Rear Delts Beginner Isolation
Add This Exercise to Your Workout →

Muscles Worked

Learn more in the Rear-delts training guide →

Primary
Rear Delts
Secondary
Upper Back
Highlighted muscles

How To Perform

  1. 1 Set a bench to a low incline (or use a flat bench) and lie face-down with your chest and forehead supported.
  2. 2 Let a light dumbbell hang from each hand with palms facing each other and a slight bend in the elbows.
  3. 3 Raise both arms out to the sides until they are about level with your torso.
  4. 4 Squeeze your shoulder blades, then lower slowly to the start.

Form Cues

  • ✓ Use light weights and lead with the elbows.
  • ✓ Keep your head and chest on the bench so the torso stays still.
  • ✓ Stop when your arms are level with your back; do not swing higher.

Common Mistakes

  • ✗ Going heavy and heaving the weights with momentum.
  • ✗ Bending the elbows deeply, which turns the movement into a row.
  • ✗ Lifting the chest off the bench to gain range.
💡 Professor Splits Says:

Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Chest-Supported Rear Delt Raise, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.

Exercise Alternatives

Can't do the Chest-Supported Rear Delt Raise? These alternatives target the same muscles:

Rear Delt Fly
Rear Delts · Beginner
→
Reverse Pec Deck
Rear Delts · Beginner
→
Cable Rear Delt Fly
Rear Delts · Beginner
→
Cable Face Pull
Rear Delts · Beginner
→

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Where This Exercise Fits

FAQ

How many sets of Chest-Supported Rear Delt Raise should I do?▾
3 sets of 12–20 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for rear delts. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Chest-Supported Rear Delt Raise target?▾
Chest-Supported Rear Delt Raise primarily targets the Rear Delts. Secondary muscles include Upper Back.
Is Chest-Supported Rear Delt Raise good for beginners?▾
Chest-Supported Rear Delt Raise is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?▾
For Chest-Supported Rear Delt Raise, 60 sec of rest between sets is recommended. Isolation exercises can typically use shorter rest periods (45–90 sec) to maintain the pump and time efficiency.