TETSUBarbell Rear Delt Raise vs Dumbbell Raise
The Barbell Rear Delt Raise and the Dumbbell Raise both train the delts as their primary muscle. The Barbell Rear Delt Raise uses a barbell while the Dumbbell Raise uses a dumbbell. Here is how they compare and when to pick each.
Side-by-side comparison
| Barbell Rear Delt Raise | Dumbbell Raise | |
|---|---|---|
| Primary muscle | delts | delts |
| Body part | shoulders | shoulders |
| Supporting muscles | traps and rhomboids | traps and rhomboids |
| Equipment | barbell | dumbbell |
| Steps in our guide | 5 | 5 |
How each one starts
Barbell Rear Delt Raise — first steps
- Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, palms facing down.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
Dumbbell Raise — first steps
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body.
- Keep your back straight and engage your core.
Full step-by-step guides are linked below.
Which should you choose?
The Barbell Rear Delt Raise lets you load the heaviest weights and progress in small, steady jumps. The Dumbbell Raise works each side independently and demands more stabilizer control. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the delts adapting.
Full form guides
Common questions
Is the Barbell Rear Delt Raise better than the Dumbbell Raise?
Neither is universally better — both train the delts as the primary mover. The Barbell Rear Delt Raise lets you load the heaviest weights and progress in small, steady jumps, while the Dumbbell Raise works each side independently and demands more stabilizer control. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Barbell Rear Delt Raise and the Dumbbell Raise in the same program?
Yes, but usually not in the same session — they overlap heavily on the delts. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Barbell Rear Delt Raise and the Dumbbell Raise work the same muscles?
Yes — the primary muscle is the same (delts) and both rely on the same supporting muscles: traps and rhomboids.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.