CalixExercises>Chest-Supported Rear Delt Raise
Chest-Supported Rear Delt Raise
Description
"The Y"
- Position: Set an incline bench to 30-45 degrees. Lie face-down with your chest supported, keeping your head neutral or looking slightly down to avoid neck strain.
- Grip: Hold light dumbbells with a neutral or thumbs-up grip (thumb pointing to the ceiling).
- Movement: With straight or slightly bent elbows, raise the dumbbells up and out in a "Y" shape. Focus on moving the shoulders and shoulder blades rather than just lifting the arms.
- Top Position: Squeeze the shoulder blades together and reach high, ensuring the arms are angled to form a "Y".
- Control: Lower the dumbbells slowly to the starting position.
Muscles
Primary muscles
- Front deltoid
Secondary muscles
- Trapezius
Similar exercises
- Arnold Shoulder PressShoulders · Dumbbells
- Band pull-apart with external rotationShoulders · Resistance band
- Banded Front RaiseShoulders · Resistance band
- Banded Shoulder DrillsShoulders · Resistance band
- Barbell Clean and pressShoulders · Dumbbells
- Behind the Back Cable Lateral RaiseShoulders · Cable machine
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Description and images from the open wger exercise database, licensed CC BY-SA 4.0 (authors: wger.de, beagle, jptjptjptjpt). Translations by Calix are shared under the same license. Muscle diagrams: wger project (AGPL-3.0).