What muscles does the Prone Rear Delt Raise work?

The Prone Rear Delt Raise primarily works your tylne naramienne. It also recruits your górne plecy as secondary movers.

What equipment do I need for the Prone Rear Delt Raise?

You need Hantle, ławka skośna to perform the Prone Rear Delt Raise.

How many sets and reps should I do for the Prone Rear Delt Raise?

A typical prescription for the Prone Rear Delt Raise is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.

Is the Prone Rear Delt Raise good for beginners?

Yes. The Prone Rear Delt Raise is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.

Exercise library · Shoulders

Prone Rear Delt Raise.

Unoszenie tylnego aktonu barku z podparciem klatki piersiowej, które izoluje tylne akton barków.

PoczątkującyHantle, ławka skośna

Liczby

Serie

3–4

Reps

10–15

Przerwa

45–75

Mięśnie

Primary

Tylne naramienne

Secondary

Górne plecy

Krok po kroku

Jak wykonać to ćwiczenie.

Krok 01
Połóż się klatką piersiową w dół na ławce skośnej.
Krok 02
Trzymaj lekkie hantle zwisające prosto w dół.
Krok 03
Utrzymuj lekkie ugięcie w łokciach.
Krok 04
Unieś hantle na boki.
Krok 05
Napnij tylne akton barków na górze.
Krok 06
Opuść z kontrolą.

Co odróżnia dobre od świetnego

Wskazówki eksperckie.

Prowadź ruch łokciami, a nie dłońmi.
Używaj lekkiego ciężaru dla ścisłej techniki.
Unikaj angażowania górnych kapturów.

Common questions

Questions, answered.

What is the Prone Rear Delt Raise?: Unoszenie tylnego aktonu barku z podparciem klatki piersiowej, które izoluje tylne akton barków.
What muscles does the Prone Rear Delt Raise work?: The Prone Rear Delt Raise primarily works your tylne naramienne. It also recruits your górne plecy as secondary movers.
What equipment do I need for the Prone Rear Delt Raise?: You need Hantle, ławka skośna to perform the Prone Rear Delt Raise.
How many sets and reps should I do for the Prone Rear Delt Raise?: A typical prescription for the Prone Rear Delt Raise is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.
Is the Prone Rear Delt Raise good for beginners?: Yes. The Prone Rear Delt Raise is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.