The Seated Dumbbell Rear Delt Raise is a strength and mass building workout for the rear deltoid that is located at the backside of the shoulders.
The rear delt or also known as the posterior deltoid is part of the shoulder muscles known as the deltoid muscles.
Compared to the other parts of the shoulder muscle, the rear delt is less worked on which leads to muscle and strength imbalance in the shoulders. Working all deltoid heads equally creates a balance and muscle symmetry that improves shoulder strength and reduces the risks of shoulder injuries.
HOW TO DO SEATED DUMBBELL REAR DELT RAISE PROPERLY
You will require a padded bench and two equally weighted dumbbells. For any assistance or a case of existing injuries, talk to your trainer/gym instructor to guide you through the workout.
How to do it:
- Sit on the edge of the bench and hold the dumbbells each in one hand with palms facing each other.
- Lean forwards and hold the dumbbells with a slight elbow bend by your calves’ side and plant your feet firmly on the ground. This is your starting position.
- Brace your core and tighten your back muscles. This will prompt you to straighten your back.
- Exhale and raise the dumbbells to the sides and outwards until your arms are in line with your shoulders and parallel to the floor. You will feel muscle contraction at the back of your shoulders.
- Hold the position for a count of two and lower the dumbbells as you inhale and go back to your starting position in a slow and controlled motion.
- Do 3 sets of 8-10 reps.
WHAT MUSCLES DO SEATED DUMBBELL REAR DELT RAISE WORK
REAR DELT (POSTERIOR DELTOID)
The deltoid muscle is the primary muscle that dominates the shoulder area and it consists of 3 parts or also called heads: the anterior deltoid (front), lateral deltoid (middle), posterior deltoid (rear).
The rear deltoid functions as the muscle that abducts the shoulders when doing the dumbbell raise, this way, the muscle activates and develops.
With the workout being an isolation exercise, the rear delt is the primary muscle worked on which tones and defines the muscle more and effectively.
TRAPEZIUS MUSCLES
Best known as the Traps, the Trapezius muscle dominates most of the upper back area from the base of the neck, going across the shoulders and down to the middle of your back.
While doing the Seated Dumbbell Rear Delt Raise, you are required to leaning forward and this is where the Traps help stabilize the spine and move your arms outwards and downwards.
The muscle acts as a synergist because it is more of an assisting muscle in this workout but still it gets to be workout on with the motion.
SEATED DUMBBELL REAR DELT RAISE BENEFITS
SHOULDER MUSCLE DEVELOPMENT AND STRENGTHENING
The rear deltoid adds a great finishing touch for a well-developed shoulder muscle because a weak rear delt leads to strength imbalance and limited shoulder size.
Neglecting to work on the rear delt leads to muscle and strength imbalance that poses a great injury risk while working out or while doing normal activities.
Bulk and strong shoulders means all the heads are developed and strengthened equally with the same momentum.
POSTURE IMPROVEMENT
They say practice makes perfect, this is the foundation of working out because with consistency, your body adapts to a certain form and improves your overall health.
Maintaining a straight back while working out improves your posture and reinforces it, which leads to a healthy, neutral spine at all times.
INCREASE ARM FLEXIBILITY
Stretching out your arms while holding dumbbells is not an easy exercise but with time, your arm muscle adapt to the technique, which increases arm flexibility and endurance during workout.
Working out your arm muscles makes it easy to progress in workouts faster and better.
ALTERNATIVE TO SEATED DUMBBELL REAR DELT RAISE
REAR DELT REVERSE BARBELL RAISE
For an interesting and effective alternative, rear delt reverse barbell raise is one you should try.
How to do it:
- Place a barbell on a rack at your torso height and stand while your back is facing the rack.
- Take a hold of the barbell from your back in an underhand grip and move forward, this way; the barbell is hanging below your butt. This is your starting position.
- Stand with feet shoulder width apart, hinge at the hips and maintain a straight back. Have a slight knee bend when bending.
- Lock your elbows in a straight position and lift the barbell upwards until your rear delts contract completely.
- Hold the position for a count of 3 then slowly return to your starting position.
- Do 3 sets of 10-12 reps.
CABLE ROPE HIGH PULLS
Rear deltoid workout with a cable machine.
How to do it:
- Attach the rope handle to the highest level in the cable machine, above your head.
- Hold the rope knots each on one hand and walk the cable out. Stand with feet shoulder width apart. This is your starting position.
- Tighten your core and straighten your back.
- In an inhale, pull the rope towards your neck and flaring your elbows out. Push your chest out when you pull the rope towards you.
- Squeeze the shoulder muscle until you feel they are contracting fully.
- Release the cable tension back to your starting position.
- Do 2 sets of 8-10 reps.
SEATED DUMBBELL REAR DELT RAISE MISTAKES TO AVOID
USING EXCESS WEIGHTS
Using excess weights will harm your muscles and your form and technique will shift because you will be engaging your back muscles more than the shoulder muscle.
The workout is best effective when done with less weighted dumbbells for better results.
FAST MOVEMENT
Do not raise your hands up and down as if you are flapping wings, instead, do a smooth, slow and controlled motion so that your rear delt can feel every movement, release every tension and contract better.
ROUNDED/CURVED BACK
With Seated Dumbbell Rear Delt Raise, you are required to lean forward so that your rear delts get to activate effectively. Your back should be straight so that more muscle work is on the shoulder muscle than on the back muscles.
Having a straight back protects your spine from harm and aches because the spine is neutral.
CONCLUSION
Seated Dumbbell Rear Delt Raise strengthens the rear deltoid, which is typically the weakest and least utilized head in the shoulder.
Developing the muscle increases balance at the shoulders and muscle mass, this way your shoulders have a full rounded protection and risks of injuries are limited.
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