Leaning Rear Delt Extension
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
Hints
Stand upright with your feet hip-width apart, providing a stable base. Grasp a dumbbell in each hand and let them hang naturally by your sides. Lean forward from your hips, maintaining a straight spine. Your arms should be positioned directly below your shoulders, with a slight bend in the elbows. Engage the muscles of your rear deltoids (back portion of the shoulder), and extend the dumbbells directly back, in line with your body. At the top of the movement, you should feel a strong contraction in the rear deltoids and the latissimus dorsi.
Common Mistakes
Refrain from using excessive momentum or making jerky movements. Ensure the motion is smooth and controlled throughout, feeling the rear deltoids working. It's also crucial not to arch your back or lift the dumbbells too high, which could strain your shoulders. Ensure the emphasis is on the rear deltoids, not the triceps or upper back.
Breathing
Inhale as you begin the movement, and exhale as you extend the dumbbells back. Inhale once more when returning to the starting position. This exercise is highly effective in isolating and strengthening the rear deltoids, enhancing the overall shoulder definition.
Muscle Focus
Primary Muscles
Latissimus Dorsi, Rhomboids, Rear Shoulders, Teres Major, Teres Minor, Infraspinatus, Traps, Erector Spinae
Secondary Muscles
Middle Shoulders
Tertiary Muscles
Front Shoulders, Lower Back, Lower Body