Target Rear Delts with Hammer Rear Delt Raises

Hammer Rear Delt Raises

Rep Range

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

Hints

Stand with feet shoulder-width apart, holding dumbbells with a hammer grip (palms facing each other). With a straight back, raise the dumbbells sideways, focusing on squeezing the rear delts.

Common Mistakes

Avoid using momentum or swinging the dumbbells. Ensure controlled movements, isolating and engaging the rear delts.

Breathing

Inhale as you lower the dumbbells; exhale as you lift them. Repeat.

Muscle Focus

Primary Muscles

Rear Shoulders

Secondary Muscles

Middle Shoulders, Traps, Rhomboids, Infraspinatus, Teres Minor

Tertiary Muscles

Front Shoulders