Combine Shoulder Moves with Leaning Rear Delt Extension Into Delt Fly

Leaning Rear Delt Extension Into Delt Fly

Rep Range

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

Hints

Start in a standing position with feet hip-width apart, introducing a mild bend in the knees for stability. Tilt forward from the waist, ensuring your back remains straight with your chest almost in line with the ground. Grasp a dumbbell in each hand, allowing your arms to hang down straight, palms facing one another. Initiate by bending your elbows slightly. Activate the rear deltoids, pushing your arms behind you beyond your body line, allowing the dumbbells and elbows to extend past your torso. Following this, while maintaining the bend in the elbows, proceed with a rear delt fly by spreading your arms outwards to the sides.

Common Mistakes

Maintaining a neutral spine is crucial; be wary of any back rounding. Steer clear of using momentum or swinging the weights. The movement should be focused and deliberate, with the shoulder blades squeezing together during the rear delt fly. While the intent is to engage the rear deltoids, be mindful not to shrug or overly engage the upper traps.

Breathing

Draw in a breath as you execute the rear delt extension, then exhale during the delt fly portion. This compound movement offers an effective method to concentrate on and bolster the rear deltoids.

Muscle Focus

Primary Muscles

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

Secondary Muscles

Latissimus Dorsi

Tertiary Muscles

Front Shoulder, Lower Back, Lower Body