Incline Dumbbell Rear Delt Raise
a.k.a. Reverse Dumbbell Fly, Rear Delt Raise
Differentiation: Mechanics
This variation of a Lateral Raise is unique. Here is how: you lay on your chest on a bench. This position eliminates the need to maintain balance, (like you would need to do when performing a Standing Rear Delt Raise). This position isolates your rear deltoids. You also use dumbbells for this exercise. Using dumbbells ensures that each set of deltoids lifts the same amount of weight. Using equal weight increases the overall symmetry of your deltoids.
Starting Position
To get into starting position, do this...
1) Locate a movable incline bench.
2) Set the adjustable bench to a 45-degree angle.
3) Obtain two dumbbells.
4) Grasp a dumbbell in each hand.
5) Lie chest-down on the incline with your head and shoulders extended beyond the top edge of the bench.
6) Your legs should straddle the seat.
7) Place your feet wide apart. The balls of your feet should be flat on the floor.
8) Allow your arms to hang - perpendicular to the floor.
9) Hold the dumbbells with your palms facing each other.
10) Bend your arms slightly.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Lift your arms with the dumbbells up and out.
3) ...until your elbows are near shoulder level in an airplane-like position.
4) Hold this contraction for a count of one second
5) Slowly lower the dumbbells back down to the starting position (with your arms and palms facing inward).
6) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Try not to swing the dumbbells up (only use your shoulders).
Be sure your arms have a slight bend at the elbows.
Gear Advice
To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Bowflex SelectTech 552 Dumbbell Set | $299.00 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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Tip
When you lift the dumbbells up, imagine leading your arms with your elbows. Maintain focus on the rear delt.