Strengthen Shoulders with Hammer Rear Delt Fly

Hammer Rear Delt Fly

Rep Range

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

Hints

Begin by sitting near the edge of a sturdy, armless chair with your legs close together. This positioning creates enough room for the movement. Holding the dumbbells under your thighs so they're touching, with palms facing behind you, hinge forward from your hips, keeping your back straight. With a slight bend in your elbows, initiate the movement by squeezing your shoulder blades together and lifting the dumbbells out to the sides in a controlled manner, primarily targeting the rear deltoids. Once you've reached the peak of the movement, slowly lower the dumbbells back to the starting position.

Common Mistakes

Avoid rounding your back; maintain a neutral spine throughout the movement. It's essential not to use momentum or swing the dumbbells, as this can compromise the technique and reduce the focus on the rear deltoids. Make sure you don't lift the dumbbells too high or squeeze the shoulder blades excessively, as this can shift the focus away from the rear deltoids and put unnecessary stress on the shoulder joint.

Breathing

Inhale as you prepare for the lift and exhale as you lift the dumbbells out to the sides. Inhale again as you lower the dumbbells back to the starting position.

Muscle Focus

Primary Muscles

Rear Shoulders

Secondary Muscles

Middle Shoulders, Traps, Rhomboids, Infraspinatus, Teres Minor

Tertiary Muscles

Front Shoulders