Leaning Rear Delt Extension Into Delt Fly
This back exercise mainly works your rhomboids, traps and erector spinae, with help from your latissimus dorsi. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Leaning Rear Delt Extension Into Delt Fly
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.
Muscles worked
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
