Shoulder Rear Delt Raise Exercise
The Shoulder Rear Delt Raise is an exercise that primarily targets the posterior deltoids, the muscles located on the back of the shoulders. It also engages the trapezius and rhomboid muscles. Here’s how to perform the exercise:
Step 1: Set up
Stand with your feet shoulder-width apart and hold a pair of dumbbells in each hand with an overhand grip. Your arms should be fully extended in front of your body with a slight bend in the elbows. Your palms should be facing each other.
Step 2: Lift the weights
Slowly lift the dumbbells to the sides of your body by raising your arms out to the sides, keeping your elbows slightly bent. Lift the weights until your arms are parallel to the ground.
Step 3: Hold the weights
Hold the weights at the top of the movement for a moment to fully engage the posterior deltoid muscles.
Step 4: Lower the weights
Slowly lower the dumbbells back down to the starting position, keeping your arms fully extended and your elbows slightly bent.
Step 5: Repeat
Repeat the movement for several repetitions, aiming for 3-4 sets of 8-12 reps.
Tips for performing the Shoulder Rear Delt Raise Exercise:
- Keep your shoulders down and your back straight throughout the exercise.
- Focus on engaging the posterior deltoid muscles by squeezing your shoulder blades together as you lift the weights.
- Use a weight that is appropriate for your fitness level and gradually increase the weight as you become stronger.
- Avoid lifting the weights too high or too fast to avoid straining your shoulders or neck.
- Incorporate other shoulder exercises into your routine to target different areas of the shoulders.
It’s important to note that if you have any pre-existing shoulder or neck conditions, it’s important to speak with your doctor before attempting any shoulder exercises. Additionally, proper form and technique are crucial to avoid injury and maximize the benefits of the exercise.
In conclusion, the Shoulder Rear Delt Raise is a great exercise to target the posterior deltoids and improve your overall shoulder strength. By following the steps outlined in this article and incorporating this exercise into your routine, you can help to build a well-rounded shoulder workout and improve your upper body fitness.
