The rear deltoid is one of the most neglected muscles in the body. However, it's an essential muscle that helps to maintain posture, stability, and balance. By performing the seated rear delt raise, you can target this muscle group and ensure that it's strong and functional.
What Is Seated Rear Delt Raise?
The seated rear delt raise is an exercise that targets the rear deltoid muscle. It involves sitting on a bench or chair with your feet flat on the ground and your arms extended in front of you. You then lift your arms backward, keeping your elbows straight, until you feel a contraction in your rear delts. The exercise is typically performed with dumbbells or a resistance band.
Benefits Of Seated Rear Delt Raise
The seated rear delt raise offers several benefits that can help to improve your overall fitness and well-being. These include:
- Improved posture and stability
- Reduced risk of shoulder injuries
- Improved shoulder mobility
- Stronger rear deltoid muscles
How To Perform Seated Rear Delt Raise
Follow these steps to perform the seated rear delt raise:
- Grab a pair of dumbbells or a resistance band.
- Sit on a bench or chair with your feet flat on the ground.
- Extend your arms in front of you, with your palms facing each other.
- Lift your arms backward, keeping your elbows straight, until you feel a contraction in your rear delts.
- Hold for a second, then slowly lower your arms back down.
- Repeat for the desired number of repetitions.
Common Mistakes To Avoid
Here are some common mistakes to avoid when performing the seated rear delt raise:
- Using too much weight
- Not keeping your elbows straight
- Not squeezing your rear delts at the top of the movement
- Not controlling the weight on the way down
- Moving your head and neck during the exercise
Variations Of Seated Rear Delt Raise
Here are some variations of the seated rear delt raise that you can try:
- Seated rear delt raise with dumbbells
- Seated rear delt raise with resistance band
- Seated rear delt raise with cable machine
- Incline rear delt raise
- Standing rear delt raise
Conclusion
The seated rear delt raise is a simple yet effective exercise that can help to strengthen and tone your rear deltoid muscles. By incorporating this exercise into your workout routine, you can improve your posture, stability, and shoulder mobility, while reducing your risk of shoulder injuries. Remember to start with a lighter weight and focus on proper form to get the most out of this exercise.