Single-arm incline rear delt raise
The single-arm incline rear delt raise is an ideal exercise to target the posterior deltoids, or shoulder muscles, and the postural muscles of the upper back. Working each side independently can help identify any imbalances in size, strength, or shoulder stability. Because the targeted muscles are relatively small, light weights are used to complete high reps of 10-15 or more per set. This exercise is an effective way to build muscle and strength in the upper body, as well as help improve postural stability.
The incline rear delt raise can be performed with a number of different pieces of equipment, including a cable machine, a dumbbell, and a resistance band. When using a cable machine, stand facing away from the machine and keep your torso in a fixed position while raising your arm to shoulder height. When using a dumbbell, lie face down on a flat bench and hold the weight in your hand while raising it to shoulder height. When using a resistance band, stand with your feet shoulder-width apart and hold the band with one hand, keeping your elbow close to your side and raising your elbow to shoulder height.
Regardless of the equipment used, the incline rear delt raise is a great exercise to improve shoulder and upper back strength. It also helps to develop muscular endurance, as well as improve postural stability. As this exercise is usually performed with light weight, it is important to focus on proper form and technique to ensure maximum benefit and avoid any potential injury.
Type:
Strength
Muscles Used:
Shoulders
Level:
Intermediate
Equipment:
Dumbbell
Benefits Of This Exercise
- The incline rear delt raise is a great exercise to target the posterior deltoids and postural muscles of the upper back.
- The exercise can be performed with a number of different pieces of equipment, including a cable machine, a dumbbell, and a resistance band.
- It helps to add size and strength to the posterior deltoids, one arm at a time, without the potential of using momentum.
- The incline rear delt raise is a great way to develop bigger, more balanced, and healthier shoulders.
- It is an effective way to build muscle and strength in the upper body, as well as develop muscular endurance and improve postural stability.
- It is a great burnout movement on shoulder day and should always be performed with proper form and technique to ensure maximum benefit and avoid any potential injury.
Step by Step Instructions For Single-arm incline rear delt raise
- Lay with your chest down on a slightly inclined bench.
- Hold a dumbbell in one hand and position the palm in a neutral manner.
- Raise the arm with the dumbbell to the side until your elbow is at shoulder height and your arm is parallel to the floor.
- Hold the contraction at the top for a second.
- Slowly lower the dumbbell back to the starting position.
- Repeat for the recommended number of repetitions.
- For variations, you can perform this exercise with both arms at the same time and with palms facing back instead of facing your torso.
Warm Up Tips
- Use a slightly inclined adjustable bench (around 15 degrees) to perform the exercise.
- Hold a dumbbell in one hand and lay with your chest down on the bench.
- Keep your other hand on the leg of the bench for stability.
- Position the palm of the hand holding the dumbbell in a neutral manner (palms facing your torso).
- Keep your arm extended with a slightly bent elbow as your starting position.
- Raise the arm with the dumbbell to the side until your elbow is at shoulder height.
- Keep your arm roughly parallel to the floor and maintain a perpendicular position to your torso.
- Exhale as you raise your arm and hold the contraction at the top for a second.
- Inhale as you slowly lower the dumbbell back to the starting position.
- Repeat for the recommended number of repetitions.
Variations:
- You can perform this exercise with both arms at the same time.
- You can also perform this exercise with your palms facing back instead of facing your torso.
Single-arm incline rear delt raise Safety Tips
- Choose the appropriate weight: Use a weight that allows you to maintain proper form throughout the exercise. Start with a lighter weight and gradually increase as you become more comfortable.
- Maintain proper body position: Lay with your chest down on the inclined bench and keep your back straight. This will help prevent strain on your lower back.
- Engage your core: Activate your core muscles to stabilize your body throughout the exercise. This will help prevent any unnecessary movement or imbalance.
- Keep your arm perpendicular to your torso: Maintain a 90-degree angle between your arm and torso throughout the movement. This will ensure that you are targeting the correct muscles and avoid any strain on your shoulder joint.
- Control the movement: Lift the dumbbell slowly and with control, focusing on the contraction of your rear deltoid muscles. Avoid using momentum to lift the weight, as this can lead to injury.
- Exhale during the lifting phase: Breathe out as you raise your arm to shoulder height. This will help engage your core and provide stability.
- Inhale during the lowering phase: Breathe in as you lower the dumbbell back to the starting position. This will help maintain control and stability.
- Avoid excessive weight: As this exercise targets smaller muscles, it is important to use lighter weights. Using excessively heavy weights can lead to poor form and increase the risk of
Incorporating Into Other Workouts
One way to incorporate the single-arm incline rear delt raise into a workout is by adding it to a shoulder day routine. Here is an example of how it can be included:
1. Warm up: Begin with a 5-10 minute warm-up that includes dynamic stretches and light cardio exercises to increase blood flow to the muscles.
2. Compound shoulder exercises: Start the workout with compound exercises that target multiple shoulder muscles, such as overhead presses or upright rows. Perform 3-4 sets of 8-12 reps with a challenging weight.
3. Isolation exercises: After completing the compound exercises, move on to isolation exercises that specifically target the posterior deltoids and upper back. This is where the single-arm incline rear delt raise can be incorporated. Perform 3-4 sets of 10-15 reps on each arm, using a light dumbbell or resistance band.
4. Superset: To intensify the workout, consider supersetting the single-arm incline rear delt raise with another shoulder exercise, such as lateral raises or bent-over lateral raises. This will help to further fatigue the muscles and promote muscle growth. Perform 3-4 supersets of 10-15 reps on each exercise.
5. Burnout finisher: To finish off the shoulder workout, use the single-arm incline rear delt raise as a burnout movement. This means performing a high number of reps with a lighter weight to fully exhaust the muscles. Aim for 2-3 sets