Build Shoulder Strength with Seated Hammer Delt Raise

Seated Hammer Delt Raise

Rep Range

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

Hints

Engaging primarily the rear deltoids, the Seated Hammer Delt Raise emphasizes the upward movement with a unique hand positioning. Begin seated on a sturdy, armless chair with a straight back and feet firmly planted on the ground for stability. Holding the dumbbells with a hammer grip (palms facing each other), let them touch in front of you just above your thighs. Your elbows should be bent, and the dumbbells close to your body. To initiate the movement, raise the dumbbells straight up, keeping the elbows bent. By the top of the movement, your arms should form approximately a 90-degree angle with the dumbbells positioned to the sides of your head, emphasizing tension on the rear deltoids. After a brief pause, lower the dumbbells in a controlled manner back to the starting position.

Common Mistakes

Ensure you are not using momentum or swinging the weights upwards, as this can reduce engagement of the target muscles and may lead to injury. It's also crucial to avoid overarching the back or straining the neck. Keep the movement smooth and controlled, always focusing on the rear deltoids.

Breathing

Inhale while preparing to lift the dumbbells, and exhale as you raise them. As you lower the weights back to the starting position, inhale again. Maintaining this breathing pattern will help to stabilize your core and supply the muscles with the necessary oxygen during the exercise.

Muscle Focus

Primary Muscles

Rear Shoulders

Secondary Muscles

Middle Shoulders, Traps, Rhomboids, Infraspinatus, Teres Minor

Tertiary Muscles

Front Shoulders