Build Shoulder Strength with Hammer Rear Delt Raise Into Hammer Shoulder Press

Hammer Rear Delt Raise Into Hammer Shoulder Press

Rep Range

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

Hints

Starting with your feet hip-width apart and dumbbells at your sides in a hammer grip (palms facing inwards), lift the dumbbells straight up in front of you, targeting the rear deltoids. Upon reaching the top of this raise, transition smoothly into the Hammer Shoulder Press by pressing the dumbbells vertically overhead. After completing the press, lower the dumbbells in a controlled manner back to just above shoulder height, then further down to the starting position.

Common Mistakes

Maintaining control throughout the motion is pivotal to properly engage the targeted muscles and prevent relying on momentum. For the Hammer Rear Delt Raise, ensure you're engaging the rear deltoids without the involvement of the upper trapezius too much. During the Hammer Shoulder Press, avoid any forward or backward drifting of the dumbbells and make sure to have a direct upward press. Remember not to lock out your elbows at the top to retain consistent tension on the muscles and protect the joints.

Breathing

Inhale as you raise the dumbbells for the Hammer Rear Delt Raise. Exhale as you transition into the Hammer Shoulder Press and press the dumbbells overhead. Inhale again as you begin to lower the weights to just above shoulder height, and continue to exhale as you return them to the starting position.

Muscle Focus

Primary Muscles

Shoulders

Secondary Muscles

Traps, Rhomboids, Infraspinatus, Teres Minor, Upper Chest

Tertiary Muscles

Middle Chest, Latissimus Dorsi