Use the Incline Rear
Delt Raise To Build Incredible 3D Delts
There's a reason why bodybuilders use the Incline Rear Delt
Raise, aka - the rear delt fly or incline dumbbell reverse fly because this
exercise is known for putting meat on the rear deltoids and giving the shoulder
muscles a 3D look. If you want balanced deltoids from an aesthetic and
functional point of view, the rear deltoids play a role in making that happen.
What Are Rear Delt Raises
The rear delt raise is a dumbbell fly for the posterior deltoids,
where the torso is either bent over or supported by an incline bench.
Dumbbells, cables, or bands are raised out to the side in line with your
There are many different variations of the rear delt fly such as
the bent rear delt fly and the cable reverse fly. The most popular is this
While this exercise isn't
particularly hard to do, like with most things in life, there's the wrong way
and the right way to do this exercise and maximize stress on the posterior
Who Am I?
I'm Psymon H., your online training partner, workout motivator,
and the man helping build great physiques with minimal equipment. In this rear
delt master class, I will show you the best way to perform this exercise. We
will also cover the common mistakes to avoid when doing this incline bench rear
delt fly and an alternative to this rear delt fly exercise.
How To Do An Incline Rear Delt Raise:
For this Incline Rear Delt Raise tutorial, I will use dumbbells and an
incline bench set between a 60-degree and 75-degree angle.
Cue 1: With
dumbbells in hand, straddle the bench and have the top of the bench support
Cue 2: Walk
up until your feet are under your shoulders. This will help you to protract the
shoulders and add stability to this rear delt fly.
Cue 3: Before starting
this dumbbell fly, place your head in a neutral position so as not to put
stress on the neck. As you need core muscle engagement, tense your core before
you begin your dumbbell reverse fly.
Cue 4: With
your arms straight down directly underneath you, and your shoulders protracted,
place the dumbbells in a neutral position (palms facing each other.)
Cue 5: Think of
reaching down towards the ground between each repetition. Slightly bend your
elbows and raise the dumbbells out to the side in line with your shoulder
Cue 6: Briefly hold this top
position and slow down the eccentric portion of the movement (the lowering of
the dumbbells to the start position
Incline Rear Delt Raise - Reps and Sets:
To build your rear deltoid muscles, you should keep your reps between
5-20 repetitions aiming to leave 0-2 repetitions in reserve (RIR). Novice
lifters should aim for three sets per week, while intermediate to advanced
lifters should do anywhere from four-to-six sets per week. The closer you train
to failure, the more likely you will feel delayed onset muscle soreness.
Common Mistakes To Avoid When Doing This Incline Rear Delt Raise:
Feet Set Too Far Back: When your feet are too far back behind you while doing an incline rear delt raise, it can leave your shoulder
blades retracted. You want your shoulder blades to be locked in a fixed
pronated position throughout the movement. If you walk your feet right under
the shoulders before starting your incline rear delt fly, you can get your
shoulders to relax in the protracted position.
Flying Back Instead of Flying Out:
When doing an incline rear delt fly, it's natural to fly the
weight back, allowing the stronger muscles of the back to take over during the
exercise. By flying the dumbbells out instead of back, you put more stress on
the rear deltoids. On the downside, you may need to lighten the weight to get
better form. You should follow this method on all delt fly exercises.
A lot of lifters keep the shoulder together while doing fly
exercises, but the problem with this is that now you are limited to how strong
your rhomboids are rather than the strength of your posterior deltoid.
Because your rear deltoids are hyper extenders of the shoulders,
the long head of the triceps and the lat muscles bring the arms from an
overhead position down to your side. The rear delts help bring the arms from
hanging down at your side position to extension behind the line of your body,
similar to an alpine ski jumper in mid-flight.
You can target your rear delts using the same alpine ski jump
movement. Set up your bench at the same incline angle as before.
Cue 1: Walk
your way up the face of an incline bench with dumbbells in hand and lay over
the top with your arms straight and directly underneath you.
Cue 2: Here, we're
trying to keep the shoulder blades as still as possible, but instead aiming to
move the humorous past the plane of the body. With your palms in a neutral
position and arms straight, bring the dumbbells behind the line of the body.
Cue 3: Briefly
hold this top position before returning the dumbbells to the start
I hope you enjoyed reading this Incline Rear Delt Raise Article,
but don't sit on the information - Use It and Grow! Return to the top for more
Rear Delt & shoulder articles by Mission Jacked.