Leaning Single Rear Delt Extension Into Delt Fly
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
Hints
Stand with your feet hip-width apart and toes slightly pointed out for balance. Bend at the hips, allowing the dumbbells to hang in front of you with your palms facing each other. Keeping your back straight, to begin the exercise, take one dumbbell and move it straight back behind you, slightly above shoulder height. Ensure the movement focuses on the contraction of the rear deltoid. After completing this motion with both arms individually, bring the dumbbells closer together, maintaining the grip with palms facing each other, and perform a rear deltoid fly by moving the weights out to the sides in an arc motion.
Common Mistakes
Ensure a controlled motion throughout the exercise to prevent momentum from assisting in the lift. Keep the shoulders relaxed to prevent them from shrugging up, and ensure the upper body remains stable with no excessive swinging or swaying.
Breathing
Inhale as you perform the rear delt extension for each arm. Exhale as you execute the rear deltoid fly. Inhale again as you return the dumbbells to the starting position, preparing for the next repetition.
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