Combine Shoulder Moves with Leaning Front Raise Into Rear Fly

Leaning Front Raise Into Rear Fly

Rep Range

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

Hints

Starting in a staggered stance, have one foot slightly in front of the other, giving you more stability as you lean forward. Holding a dumbbell in each hand with palms facing each other, hinge slightly from the waist. Begin with the Leaning Front Raise: With one arm, lift the dumbbell in front of you to about shoulder height or slightly higher, maintaining a controlled motion. Once you've lowered the dumbbell, repeat the motion with your other arm. Following the front raises, transition to the Rear Fly. Bring the dumbbells slightly closer together. With a slight bend in your elbows, execute a fly by moving both arms out to your sides in an arc shape. As you do this, focus on engaging and squeezing your rear deltoids and upper back muscles.

Common Mistakes

Avoid rounding the back. A neutral spine should be maintained throughout the movement. Ensure you're not using momentum to lift the weights. Instead, prioritize controlled, deliberate movements. During the rear fly, be cautious not to lift the dumbbells too high or let them swing, which could lead to unnecessary strain on the neck and shoulders.

Breathing

Inhale as you lift the dumbbell during the front raise, exhale as you lower it. Take another inhale before the rear fly, and exhale as you move the dumbbells out to your sides.

Muscle Focus

Primary Muscles

Rhomboids, Traps, Erector Spinae, Shoulders, Teres Major, Teres Minor, Infraspinatus

Secondary Muscles

Latissimus Dorsi, Lower Back

Tertiary Muscles

Lower Body