Combine Shoulder Moves with Front Raise Into Rear Delt Fly

Front Raise Into Rear Delt Fly

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

Combining the front raise with the modified rear delt fly provides a comprehensive workout targeting both anterior and posterior deltoid regions, ensuring a balanced upper body exercise. Start standing tall, with your feet hip-width apart. Grip the dumbbells with your palms facing towards you and let them hang in front of your thighs. Engage your core to maintain stability throughout the movement. Initiate with the front raise by lifting the dumbbells straight in front of you, maintaining a slight bend in your elbows, until they reach shoulder height. Upon reaching shoulder height, bend your elbows to approximately 90 degrees. From this position, with elbows bent, engage your rear deltoids and upper back muscles to pull the dumbbells straight back, keeping them at the same elevation. Your arms should be parallel to the ground, and you'll feel a strong contraction in the rear deltoids and between the shoulder blades. To complete the cycle, extend your elbows and smoothly lower the dumbbells back down in front of your thighs, following the same trajectory as when you lifted them.

Common Mistakes

Avoid using momentum. Swinging the weights not only diminishes the effectiveness of the exercise but also heightens the risk of injury. Also, during the rear delt motion, ensure your arms aren't drooping; they should remain parallel to the floor for optimal muscle engagement.

Breathing

Begin by inhaling when the weights are at the starting position. As you lift the dumbbells for the front raise, exhale. Take a breath in as you bend the elbows and transition, exhaling as you perform the rear delt motion. Inhale once more as you return the dumbbells to the starting position. Merging the Front Raise with the modified Rear Delt Fly into one fluid motion offers a multifaceted approach to shoulder training, emphasizing both the frontal and rear portions of the deltoids.

Muscle Focus

Primary Muscles

Shoulders

Secondary Muscles

Upper Chest, Serratus Anterior, Infraspinatus, Teres Major, Teres Minor, Rhomboids, Traps

Tertiary Muscles

Core