isolation · Isolation

Chest-Supported Rear Delt Raise

Chest-Supported Rear Delt Raise is an isolation isolation movement for shoulders, using Dumbbells and Adjustable Bench. It also works back and traps. 3 sets of 15-20, 1 min rest.

Primary muscle: Shoulders
Equipment: Dumbbells and Adjustable Bench
Difficulty: Beginner
Sets and reps: 3 × 15-20
Rest: 45s
Force: pull

How to do it

1
Set up
Incline bench at 30 degrees, chest on the pad, bells hanging straight down.
2
The cue that matters
The pad kills the cheating - just open the arms and hold the squeeze.
3
Work it
3 sets of 15-20, resting about 1 minute between them.

Muscles worked

Shoulders does most of the work. Back and traps take the rest.

Shoulders exercisesbacktraps