Target Rear Delts with Seated Rear Delt Raises

Seated Rear Delt Raises

Rep Range

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

Hints

Sit on an armless chair, feet flat on the floor. Lean slightly forward, holding dumbbells with palms facing down. Lift arms out to the sides, focusing on the rear deltoids.

Common Mistakes

Avoid using momentum or activating the trapezius. Ensure a controlled movement, targeting only the rear delts.

Breathing

Exhale as you lift the dumbbells, inhale as you lower them back down.

Muscle Focus

Primary Muscles

Rear Shoulders

Secondary Muscles

Middle Shoulders, Traps, Rhomboids, Infraspinatus, Teres Minor

Tertiary Muscles

Front Shoulders