07/17/2024
Here are the benefits and why you want to incorporate the Incline Bench Rear Delt Raise and more rear delt (shoulder) training into your routine.
1. Targeted Muscle Development:
This exercise specifically targets the rear delts, which are often underdeveloped compared to the front and side delts. This targeted approach helps in achieving balanced shoulder development.
2. Posture Improvement:
Strengthening the rear delts can correct postural imbalances caused by prolonged sitting or forward-slouching activities. Improved posture can alleviate neck and back pain.
3. Enhanced Shoulder Stability and Health: Strong rear delts contribute to overall shoulder stability, reducing the risk of injuries by supporting the shoulder joint during various movements.
4. Upper Back Strengthening:
Besides the rear delts, this exercise engages the upper back muscles, including the rhomboids and trapezius, leading to a stronger and more robust upper back.
5. Isolation and Control:
Using an incline bench for this exercise minimizes the involvement of other muscle groups, allowing for better isolation of the rear delts. Which leads to more effective and focused muscle activation.
6. Improved Athletic Performance:
Strong and balanced shoulder muscles are crucial for many sports and physical activities. Enhanced rear delts can improve performance in activities that involve throwing, swimming, or overhead movements.
7. Aesthetic Benefits:
Well-developed rear delts contribute to a fuller and more rounded shoulder appearance.
8. Injury Prevention: Balanced muscle development around the shoulder girdle can prevent overuse injuries and imbalances, ensuring healthier shoulders in the long run.
9. Versatility: This exercise can be varied with different grips, angles, and equipment (dumbbells, cables) to continually challenge the muscles and prevent plateaus.
10. Functional Strength: Strengthening the rear delts improve functional strength for everyday activities that involve pulling or lifting motions, contributing to overall physical fitness.
How to do the Incline Bench Rear Delt Raise exercise:
1. Set an incline bench to a 45-degree angle.
2. Stand with your chest resting against the backrest of the incline bench holding a pair of dumbbells in each hand.
3. Start with your palms facing backward (pronated grip), and let your arms hang straight down toward the floor.
4. Keeping a slight bend in your elbows, lift the dumbbells out to the sides in an arc motion while maintaining the pronated grip. Your arms should move back until they are just past parallel with your body.
5. Squeeze your shoulder blades together as you perform the movement to engage the rear deltoids and upper back.
6. Slowly lower the dumbbells back to the starting position with control performing the specified number of reps. Rest, then repeat for the specified number of sets and reps.
A key tip to remember is to keep your chin tucked as this will take your traps out of the movement focusing more on the rear delt muscles that you are trying to work in this exercise.
By adding the incline bench rear delt raise and more rear delt training to your routine, you ensure a more comprehensive shoulder workout, leading to balanced muscle development, improved performance, and reduced injury risk. ✌️
