An isolation exercise targeting the rear deltoids, with secondary engagement of the upper back muscles. This exercise is performed on an incline bench set at an angle greater than 45 degrees, allowing for optimal isolation of the rear delts while minimizing lower back strain.
Set an incline bench to an angle greater than 45 degrees.
Lie face down on the bench with your chest supported and feet firmly planted on the floor.
Hold a dumbbell in each hand with a neutral grip, arms hanging straight down.
Engage your core and retract your shoulder blades slightly.
Raise your arms to the sides until they are parallel to the floor, forming a 'T' shape with your body.
Pause briefly at the top of the movement, focusing on squeezing the rear delts.
Slowly lower the dumbbells back to the starting position with control.
Repeat for the desired number of repetitions.
Keep your neck in a neutral position to avoid strain.
Focus on controlled movements rather than using momentum.
Ensure your elbows are slightly bent throughout the exercise to reduce joint stress.
Maintain a slight retraction of the shoulder blades to maximize rear delt engagement.
Breathe out as you lift the weights and inhale as you lower them.
Start with lighter weights to perfect your form before progressing to heavier loads.
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