Hammer Rear Delt Raises
This shoulder exercise mainly works your rear shoulders, with help from your middle shoulders, traps and rhomboids. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Hammer Rear Delt Raises
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.
Muscles worked
Primary Muscles
Rear Shoulders
Secondary Muscles
Middle Shoulders, Traps, Rhomboids, Infraspinatus, Teres Minor
Tertiary Muscles
Front Shoulders
