Underhand Rear Delt Raise
The Underhand Rear Delt Raise is an isolation exercise that targets the posterior deltoids and upper back muscles using a supinated grip. By hinging forward and lifting dumbbells with palms facing forward, this movement strengthens the rear shoulders and improves posture.
Iridium tracks posterior deltoid volume independently to ensure you respect Maximum Recoverable Volume limits, especially if your 7-day history includes heavy rowing. Because the underhand grip increases biceps recruitment, the AI accounts for this secondary load when calculating your overall arm recovery status. Instead of heavy load progression, Iridium uses RPE trends to drive overload in rep ranges best suited for hypertrophy.
Form Cues
- Hinge at your hips until your torso is nearly parallel to the floor
- Hold dumbbells with an underhand grip, palms facing forward
- Drive your elbows out and back in a wide arc
- Squeeze your shoulder blades together at the top of the movement
- Control the descent slowly to maximize time under tension
- Don't swing your torso to generate momentum
- Don't shrug your shoulders up toward your ears
- Don't bend your elbows excessively, turning the move into a row
- Don't let your head drop forward or look straight up
Common Mistakes
- Standing too upright
- Using excessive momentum
- Bending elbows too much
- Shrugging the traps
- Lifting with hands instead of elbows
Muscles Worked
This exercise primarily isolates the posterior deltoids, which are crucial for 3D shoulder development and counteracting rounded shoulders. The underhand (supinated) grip places a unique emphasis on external rotation, recruiting the rhomboids and lower trapezius while slightly engaging the biceps.
Primary
Secondary
Get Personalized Coaching for Underhand Rear Delt Raise
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.