Seated Hammer Rear Delt Raises
This shoulder exercise mainly works your rear shoulders, with help from your middle shoulders, traps and rhomboids. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Seated Hammer Rear Delt Raises
On an armless chair's edge, hold dumbbells beneath legs with palms facing behind you and dumbbells close or touching each other. Hinge forward, then, with slight arm bend, raise dumbbells laterally targeting rear deltoids.
Common mistakes
Avoid using momentum or over-lifting. Focus on controlled movements.
Breathing
Inhale when lowering; exhale when lifting. Repeat.
Muscles worked
Primary Muscles
Rear Shoulders
Secondary Muscles
Middle Shoulders, Traps, Rhomboids, Infraspinatus, Teres Minor
Tertiary Muscles
Front Shoulders
