Stick Standing Rear-Delt Raise
Strengthen your rear deltoids with this simple exercise! Improve posture & shoulder health with controlled movements.
The Stick Standing Rear-Delt Raise mainly works the shoulders and back, with help from the traps. You'll need: stretching stick.
Required Equipment
Stick Standing Rear-Delt Raise Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Upper Traps (trapezius, upper fibers); Lats (latissimus dorsi)
Stick Standing Rear-Delt Raise Variations and Alternatives
How to do the Stick Standing Rear-Delt Raise
Stick Standing Rear Delt Raise
Positioning
Stand Tall: Begin by standing upright with your feet shoulder-width apart.
Grip: If using a stick, hold it with both hands behind your back. Your palms should be facing away from your body, and your hands should be shoulder-width apart.
Posture: Keep your back straight and engage your core. Your head should be neutral, looking straight ahead.
Movement
Starting Position: With your arms straight, allow the stick to rest against your lower back.
Lift: Slowly lift the stick away from your body while keeping your arms straight. Focus on raising the stick using your shoulders and upper back muscles (rear deltoids).
Height: Raise the stick until your arms are roughly parallel to the ground. Avoid clenching your neck; keep it relaxed and aligned with your spine.
Pause: Hold the position at the top for a moment to maximize muscle engagement.
Lower: Gradually lower the stick back to the starting position, ensuring control and form throughout the movement.
Repetitions: Perform this movement for 10-15 repetitions, focusing on form rather than speed.
Tips
Breathing: Inhale as you lift the stick, and exhale as you lower it.
Control: Move slowly to avoid using momentum; the focus should be on the muscles working.
Adjustments: If you experience any discomfort, check your posture and ensure your movements are smooth and controlled.
Stick Standing Rear-Delt Raise FAQs
What muscles does the Stick Standing Rear-Delt Raise work?
The Stick Standing Rear-Delt Raise mainly works the shoulders and back, with help from the traps. The main muscles are the posterior deltoid and rhomboids.
What equipment do you need for the Stick Standing Rear-Delt Raise?
Stretching stick.
What workout day should the Stick Standing Rear-Delt Raise go on?
It belongs on pull day in a push/pull/legs routine.
What are some Stick Standing Rear-Delt Raise variations and alternatives?
Similar exercises include the Bodyweight Bent-Over Rear-Delt Fly, Bodyweight Rear-Delt Circle, Bodyweight Rear-Delt Raise and Bodyweight Back & Rear-Delt Raise.
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