Incline Side Lying Rear Delt Raise

Muscle Groups Involved

Delts - Rear - Primary
Mid Back/Mid Traps - Primary

Highlights

Lie on an incline bench with your lifting hand in front of your body even with your shoulders.
Start the movement by retracting your shoulder blade.
Control the lowering portion of the exercise. Focus on the stretch.

Description

The Incline Side Lying Rear Delt Raise is a variation on the classic Rear Delt Raise exercise for the posterior or rear deltoid muscles. This exercise greatly increases the range of motion uses, increasing the stretch on the muscle, increasing its effectiveness. To perform the Incline Side Lying Rear Delt Raise start in a side lying position on an incline bench set to approximately 45 degrees. Hold a dumbbell in your top hand, the one that will be performing the exercise, so that your palm is facing your body. Brace your core and start the movement by lifting your hand away from your body. Continue to lift your hand until you reach the point of maximum contraction. Pause briefly before lowering the weight under control. Repeat for the desired number of repetitions.

Common Mistakes

Do not swing the dumbbell at any point. Do not rotate your torso forwards o

Do not swing the dumbbell at any point. Do not rotate your torso forwards or backwards. Do not raise your arm above the point of maximum contraction. Do not let the dumbbell run away from you. Keep it close to your body but without your arm touching your torso or legs.

Pro Tips

Perform this exercise with a sweeping motion as if you were trying to push

Perform this exercise with a sweeping motion as if you were trying to push air away with the back of your hand. Control the lowest ⅓ portion of the exercise to maximize the effective range of motion for this movement.

Purpose

This exercise increases the stretch on the rear deltoids which can increase

This exercise increases the stretch on the rear deltoids which can increase hypertrophy or growth of the muscle. This can also help with shoulder stability and coordination because it incorporates the middle trapezius and rhomboids.

Form

Use a mirror to make sure that your form is strict.

Additional Names

Incline Rear Delt Raise