Dumbbell Powell Raise
Lying on your side, raise a dumbbell in a wide arc across the body to isolate the rear delt.
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Demo video from YouTube, played in its own player.
- Muscles worked
- Rear delts
- Equipment
- Dumbbell
- Movement
- Push
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the rear delts, for when the dumbbell is taken or you want a change.
Questions
- What muscles does the Dumbbell Powell Raise work?
- The Dumbbell Powell Raise mainly works the rear delts.
- What equipment do you need for the Dumbbell Powell Raise?
- A dumbbell.
- How many sets and reps of the Dumbbell Powell Raise?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Dumbbell Powell Raise?
- Band Pull-Apart, Band Rear Delt Row, Cable Face Pull and Cable Rear Delt Fly work the same main muscle.
Program it for your clients
Coaches add the Dumbbell Powell Raise to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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