The Essentials 6
Balance Your Delts
Prone Incline Rear Delt Raise
Why You Need To Do This: Building strong rear delts helps keep your shoulders in balance, preventing a rounded shoulder posture and structural imbalances that can lead to rotator cuff issues. Using a bench eliminates the possibility of momentum during the move, making the rear delts work harder and getting your results faster.
Targets: Rear deltiods
Set-Up: Set an incline bench to about 45 degrees and sit on it so that your body is fully supported. Hold a pair of dumbbells with your palms facing inward and bend your elbows slightly.
Action: Leading with your elbows – not wrists – raise the dumbbells out to the sides in an arc, keeping your chest and torso pressed into the seat pad. Stop the motion when your arms are parallel to the floor, then slowly lower them back to the starting position.
Tip: Make sure to keep your scapulae retracted to isolate the rear delts as much as possible. Also, keep your hands forward slightly so that you can see the weights in your peripheral vision. This will help emphasize your read delts and minimize the work of the traps and rhomboids.