Combine Shoulder Moves with Seated Rear Delt Openers Into Shoulder Press

Seated Rear Delt Openers Into Shoulder Press

Rep Range

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

Hints

Choose a sturdy armless chair to sit on, ensuring a stable base for your exercise. Your feet should be flat on the ground and spaced apart for additional stability. Begin by holding the dumbbells together at chest height with your palms facing each other dumbbells touching. As you initiate the movement, keep your back straight and your core engaged. Open the dumbbells out to the sides, turning your wrists as you do so, until your palms are facing forward and the weights are at shoulder level. Transition into the shoulder press by pushing the dumbbells straight up. As you approach the top of the movement, rotate your wrists so that the dumbbells are once again facing each other and touching. Lower them down to the starting position at chest height, maintaining control throughout.

Common Mistakes

Avoid using momentum to swing the dumbbells out to the sides. Each movement should be deliberate and controlled. Ensure you don't arch your back during the shoulder press. This can put undue strain on your lower back. When opening the dumbbells to the sides, make sure to maintain a controlled pace and avoid jerky motions. This ensures proper muscle engagement.

Breathing

Inhale as you open the dumbbells out to the sides. Exhale as you push the dumbbells upward for the shoulder press. Inhale again when lowering the dumbbells back to the starting position. With consistent practice and attention to form, the Seated Rear Delt Openers Into Shoulder Press can effectively engage both the rear and anterior deltoids, promoting strength and stability in the shoulder region.

Muscle Focus

Primary Muscles

Shoulders

Secondary Muscles

Serratus Anterior, Traps, Infraspinatus, Rhomboids,Teres Major, Teres Minor

Tertiary Muscles

Latissimus Dorsi