Underhand Rear Delt Raise
The Underhand Rear Delt Raise is an isolation exercise that targets the posterior deltoids and upper back muscles using a supinated grip. By hinging forward and lifting dumbbells with palms facing forward, this movement strengthens the rear shoulders and improves posture.
Since rear deltoids are small muscles easily overpowered by the larger back muscles, the AI analyzes your RPE and rep performance to detect if you are using momentum rather than muscle isolation. If your performance data indicates fatigue or if you have a history of shoulder impingement, the app can instantly recommend a neutral grip variation or face pulls. Additionally, by integrating your recovery stats, the AI ensures you don't overtrain these stabilizers after heavy pulling days.
Form Cues
- Hinge at your hips until your torso is nearly parallel to the floor
- Hold dumbbells with an underhand grip, palms facing forward
- Drive your elbows out and back in a wide arc
- Squeeze your shoulder blades together at the top of the movement
- Control the descent slowly to maximize time under tension
- Don't swing your torso to generate momentum
- Don't shrug your shoulders up toward your ears
- Don't bend your elbows excessively, turning the move into a row
- Don't let your head drop forward or look straight up
Common Mistakes
- Standing too upright
- Using excessive momentum
- Bending elbows too much
- Shrugging the traps
- Lifting with hands instead of elbows
Muscles Worked
This exercise primarily isolates the posterior deltoids, which are crucial for 3D shoulder development and counteracting rounded shoulders. The underhand (supinated) grip places a unique emphasis on external rotation, recruiting the rhomboids and lower trapezius while slightly engaging the biceps.
Primary
Secondary
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