Shoulders
Chest-Supported Rear Delt Raise
Isolate the posterior deltoids and build upper back stability with this controlled, bench-supported movement.
How to perform.
Follow the sequence — setup is half the lift.
Set an adjustable bench to a 45-degree incline and lie face down with your chest firmly against the pad.
Plant your feet securely on the floor and let your arms hang straight down toward the ground holding a pair of dumbbells with a neutral grip.
Retract your shoulder blades slightly to engage your upper back while keeping a slight bend in your elbows.
Raise the dumbbells out to the sides in a wide arc until your elbows are level with your shoulders.
Pause for a moment at the top of the movement to maximize peak contraction in the rear deltoids.
Lower the weights back to the starting position under slow, deliberate control to maintain tension.
Repeat for the desired number of repetitions without letting the weights touch or rest at the bottom.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using momentum or swinging the weights upward
- Shrugging the shoulders toward the ears during the lift
- Bending the elbows excessively and turning it into a row
- Lifting the chest off the bench to assist the movement
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.