The rear raise, also known as the rear delt raise or reverse fly, is an exercise that targets the posterior deltoids (rear shoulder muscles) and upper back. It’s an effective movement for improving shoulder stability and posture.
How to Perform a Rear Raise
- Starting Position:
- Stand with your feet shoulder-width apart or sit on the edge of a bench.
- Hold a dumbbell in each hand with your arms hanging down and palms facing each other.
- Body Position:
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and core engaged.
- Your torso should be almost parallel to the floor.
- Execution:
- With a slight bend in your elbows, lift the dumbbells out to the sides until your arms are parallel to the ground.
- Squeeze your shoulder blades together at the top of the movement.
- Return:
- Slowly lower the weights back to the starting position with control.
- Repetitions:
- Perform 8-12 reps for 2-3 sets, depending on your fitness level.
Tips for Success
- Control: Focus on controlled movements rather than using momentum.
- Weight: Start with lighter weights to ensure proper form.
- Breathing: Exhale as you lift the weights and inhale as you lower them.
- Posture: Maintain a neutral spine throughout the exercise to avoid strain.
Incorporating rear raises into your workout routine can help balance shoulder development and reduce the risk of injury.
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