Combine Shoulder Moves with Front Shrug Into Rear Delt Fly

Front Shrug Into Rear Delt Fly

Rep Range

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

Hints

Begin in a standing position, feet shoulder-width apart for stability. Hold a dumbbell in each hand with arms extended and palms facing you. Initiate the movement with a front shrug by elevating your shoulders directly upwards, ensuring that your arms remain straight. Once you've completed the shrug, lift your arms in front of you, around 90 degrees, while rotating your palms to face each other. This position prepares you for the rear delt fly. To execute the rear delt fly, open your arms to the sides while maintaining the angle in your elbows and ensuring your palms are facing forward.

Common Mistakes

When performing the front shrug, ensure you're elevating the shoulders vertically without rolling them. The arms should stay straight and not assist in lifting the dumbbells. During the transition to the rear delt fly, ensure that the upward motion of the arms is controlled and originates from the deltoids without using momentum. Keep the rotation of the hands smooth and avoid any jerky movements.

Breathing

Inhale as you perform the front shrug. Hold your breath briefly as you lift and rotate your arms, then exhale during the rear delt fly. Inhale again as you return the dumbbells to the starting position. This combination exercise targets both the trapezius muscles through the shrug and the rear deltoids with the fly, offering a balanced shoulder workout.

Muscle Focus

Primary Muscles

Middle Shoulders, Rear Shoulders, Teres Major, Teres Minor, Infraspinatus, Traps

Secondary Muscles

Front Shoulders

Tertiary Muscles

Latissimus Dorsi