Quick Answer
Head-Supported Rear Delt Raise is a beginner strength exercise that targets your shoulders. It uses a dumbbell. Set incline bench low (or use flat bench). Stand facing it.
Video Tutorial
How to Perform the Head-Supported Rear Delt Raise
- 1
Set incline bench low (or use flat bench). Stand facing it.
- 2
Hold dumbbell in each hand.
- 3
Hinge at hips, rest forehead on bench pad.
- 4
Let arms hang straight down, palms facing each other, slight elbow bend.
- 5
Keeping torso still, exhale and raise dumbbells out to sides in wide arc.
- 6
Lift until arms are parallel to floor.
- 7
Squeeze shoulder blades.
- 8
Inhale, slowly lower dumbbells back to start.
- 9
Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Head-Supported Rear Delt Raise isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Head-Supported Rear Delt Raise work?
The Head-Supported Rear Delt Raise primarily works your shoulders. Secondary muscles include the traps.
What equipment do I need for the Head-Supported Rear Delt Raise?
The Head-Supported Rear Delt Raise needs a dumbbell. You can perform it at home or at the gym as long as you have what's listed.
Is the Head-Supported Rear Delt Raise suitable for beginners?
Yes. The Head-Supported Rear Delt Raise is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Head-Supported Rear Delt Raise should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Head-Supported Rear Delt Raise every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train shoulders more frequently, alternate harder and easier variations and keep overall weekly volume moderate.