Today we're diving into a fantastic exercise for building those rear delts and upper back muscles: the Incline Chest Supported Dumbbell Row. This move not only targets the often overlooked rear delts but also improves posture and shoulder stability. Let's get into the nitty-gritty of perfecting your form!
Instructions:
Set up an incline bench to about a 45-degree angle.
Grab a pair of dumbbells that allow you to maintain proper form throughout the exercise.
Lie face down on the incline bench with your chest pressed against the pad, arms hanging straight down toward the floor, and palms facing each other.
Keep your feet firmly planted on the ground for stability.
Engage your core to maintain a stable spine and neutral neck position.
With a slight bend in your elbows, lift the dumbbells out to the sides in a rowing motion, leading with your elbows.
Keep your shoulder blades retracted and squeezed together throughout the movement to maximize activation in your rear delts and upper back.
Pause briefly at the top of the movement, feeling the contraction in your rear delts.
Slowly lower the dumbbells back to the starting position, maintaining control and resisting gravity.
Focus on a smooth and controlled motion, avoiding any jerking or swinging movements.
Aim for 3 sets of 10-12 reps with proper form, adjusting the weight as needed to challenge yourself while maintaining good technique.
Remember, it's not about how heavy you lift, but how well you lift. Focus on squeezing those rear delts with each repetition and maintaining proper form throughout. Consistency and attention to detail will lead to gains in strength and muscle definition.

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