Build Glute Strength with Seated Rear Ends

Seated Rear Ends

Rep Range

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

Hints

Start by positioning yourself in a sturdy, armless chair. Sit down with your feet flat on the ground and spread apart about hip-width, providing a solid base. With the dumbbells held together in front of you, palms facing each other and elbows bent, you've set the stage for the exercise. Keep your back straight and engage your core to ensure good posture and stability throughout. From this position, initiate the movement by rotating your wrists outwardly, aiming to bring your knuckles as close together as comfortably possible. The motion resembles turning two doorknobs in opposite directions using your wrists. Once you've rotated your wrists to the maximum extent, reverse the motion to return to the starting position. Repeat this wrist rotation for the intended number of repetitions, ensuring each movement is controlled and deliberate. This exercise places emphasis on the forearm muscles, particularly the extensors and flexors, and enhances wrist mobility.

Common Mistakes

One key point to remember is to keep the rest of your arm stationary. The movement should be isolated to your wrists. Avoid using excessively heavy dumbbells which could compromise form or lead to strain. Additionally, ensure a controlled motion rather than a rapid or jerky movement, which might result in injury.

Breathing

Inhale as you begin the wrist rotation, and exhale when returning to the starting position. Consistent breathing ensures stability and oxygenates the muscles, aiding in performance and recovery.

Muscle Focus

Primary Muscles

Forearm

Secondary Muscles

Front Shoulders, Middle Shoulders