The rear delt raise, also known as the rear deltoid raise, or rear shoulder raise is an exercise in in the transverse plane are also referred to by terms like rear delt fly, reverse fly, rear lateral raise, bent-over lateral raises or other variations.come del per the
Aubrey Bailey is a Doctor of Physical Therapy with an additional degree in psychology and board certification in hand therapy. Bailey is also an Anatomy and Physiology professor. Nick Ng has been writing fitness articles since , focusing on injury prevention and exercise strategies. He has covered health for "MiaBella" magazine. Ng received his Bachelor of Arts in communications from San Diego State University in and has been a certified fitness coach with the National Academy of Sports Medicine since The rear delt fly can help you sculpt your back. A dumbbell rear delt fly strengthens your upper back muscles and shoulders while working on stabilization strength in your spine, deep abdominals and hips.
The muscle group that forms your shoulders is made up of three main muscles. People tend to place a lot of focus on their front and middle deltoids , but their rear deltoids are overlooked. To achieve balanced muscle development, enhanced performance, and fuller looking shoulders, you need to target all three muscles. I will also be including an example workout, and some take away tips for training this muscle! Your rear deltoids play a large role in maintaining your posture. The main two functions of them are to pull your arms backwards and facilitate lateral rotation.
Learn to perform the Bent-Over Lateral Raise to build bigger, stronger delts. The Bent-Over Lateral raise is an exercise used to build strength and size of the rear delt, a muscle on the backside of the shoulder. Historically, the exercise was used by bodybuilders to improve their backside poses on the stage, but this exercise has many benefits outside of aesthetics, including improved strength, shoulder health and posture. In this article, we'll explain how to perform the exercise properly and avoid common mistakes to build strong and healthy shoulders. The names are used interchangeably by different coaches and educational resources. This exercise is different from the standard Lateral Raise , which is performed standing upright and targets the lateral portion of the deltoid muscle. Step 1: Stand with your feet hip-width apart holding dumbbells in both hands at your sides.
The posterior delts might not be first on your list of muscles to work, but they certainly should get some role in your shoulder or back workout routine. These muscles contribute to broad-looking shoulders, so you appear strong and confident. They're also important to posture; weak back shoulders can cause you to slouch, hunch and cave in at the chest. You might even experience tightness and stiffness in your neck as a result. Two exercises commonly used to train this area are the bent-over rear lateral raise and the reverse pec deck. Both are effective at isolating the rear deltoids, but appeal to different training focuses.
Seated bent over rear delt fly
The rear delt raise , also known as the rear deltoid raise , or rear shoulder raise is an exercise in weight training. This exercise is an isolation exercise that heavily works the posterior deltoid muscle. The movement is primarily limited to the two shoulder joints: the glenohumeral joint and the scapulothoracic joint.
Dumbbell Rear Lateral Raise
Exercise guide. Equipment required. Begin by holding a pair of dumbbells and standing with a braced core. Bend at the knees slightly and lean forward from the hips. Maintain a flat back throughout.