Exercise guide
Chest-Supported Rear Delt Raise
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- Muscles
- Shoulders, Traps
- Equipment
- Bench, Dumbbell
- Style
- Strength
How to
"The Y" Position: Set an incline bench to 30-45 degrees. Lie face-down with your chest supported, keeping your head neutral or looking slightly down to avoid neck strain. Grip: Hold light dumbbells with a neutral or thumbs-up grip (thumb pointing to the ceiling). Movement: With straight or slightly bent elbows, raise the dumbbells up and out in a "Y" shape. Focus on moving the shoulders and shoulder blades rather than just lifting the arms. Top Position: Squeeze the shoulder blades together and reach high, ensuring the arms are angled to form a "Y". Control: Lower the dumbbells slowly to the starting position.
Adapted from wger; author: beagle. CC-BY-SA 4