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Rear Delt Raise (Rear Delt Fly) Guide

  1. Exercise Type: Isolation - focuses on targeting and isolating specific muscle groups, allowing for targeted muscle development.
  2. Targeted Muscle Groups:
    • primary: back deltoids
    • secondary: trapezius, rotator cuff
    • tertiary: Rhomboids, Teres Minor, Infraspinatus
    • quaternary: biceps, Forearms Stabilizers

How to perform?

The Rear Delt Raise is an isolation exercise that targets the rear deltoids in the shoulders, with secondary emphasis on the upper trapezius and the rotator cuff muscles in the back of the shoulders. It also involves the activation of tertiary muscles such as the teres minor, infraspinatus, and rhomboids. Additionally, the biceps and forearms are involved as stabilizing muscles during the exercise.

Steps to perform:

  1. Set an adjustable bench to a 45-degree incline.
  2. Grab a dumbbell in each hand and lie face down on the bench.
  3. Allow the dumbbells to hang directly beneath your chest.
  4. Exhale as you lift the dumbbells out to the sides, squeezing your rear delts.
  5. Keep a slight bend in your elbows and maintain a neutral spine.
  6. Inhale as you lower the dumbbells back down in a controlled manner.
  7. Focus on isolating the rear delts and avoid using momentum.
  8. Choose a weight that challenges your rear delts without compromising form.
  9. Incorporate rear delt raises for balanced shoulder development and definition.
  10. Perform the exercise with proper control and focus on the targeted muscle group.


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