Build Shoulder Strength with Rear Delt Openers

Rear Delt Openers

Rep Range

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

Hints

Stand tall with your feet hip-width apart, providing a stable base. Begin by holding a dumbbell in each hand, with palms facing each other and dumbbells touching, approximately at chin level. Engage your core for stability. To initiate the movement, keeping your elbows bent, begin rotating the arms out to your sides. As you do this, rotate the dumbbells so that by the end of the motion, your palms are facing forward. The movement should mainly target the rear deltoids, which are engaged when pulling the weights outward. Once you've rotated out to the maximum range without discomfort, slowly return to the starting position, bringing the dumbbells back in front of you and touching.

Common Mistakes

Avoid using momentum or swinging the weights. Keep the movement controlled to ensure the rear deltoids are effectively engaged. It's also important not to overextend or strain the shoulder joint; stop the motion once you feel a good contraction in the rear deltoids.

Breathing

Inhale as you start the outward rotation, and exhale as you complete the movement and reach the widest part of the rotation. Inhale again as you return the dumbbells to the starting position. The Rear Delt Openers target the often-neglected rear deltoid muscles, contributing to a balanced shoulder musculature and reducing the risk of injuries.

Muscle Focus

Primary Muscles

Shoulders

Secondary Muscles

Front Shoulders, Middle Shoulders, Serratus Anterior, Traps, Infraspinatus, Rhomboids,Teres Major, Teres Minor