This one is AWESOME, to be quite honest...and I don't say that about rear delt exercises very often...or ever...

I call them Tilting Dumbbell Rear Delt Laterals...and all you have to do is change up how you hold the dumbbells in your hands.

This small change switches the exercise from a "pull" into a "push."

Why is that important?

When the exercise is a "pull", the larger, stronger muscles of the upper back, which are also pulling muscles, have a tendency to take over the exercise, especially if you use too much weight or any momentum at all.

When you turn the exercise into a "push," like we're going to do, it eliminates this issue by taking the upper back muscles out of the equation and forcing the rear delts to do all the work.

Take a very light weight (I have a pair of 10's here..I know, beast mode ;), grip the HEADS of the dumbbells instead of the handles. Hold them vertically at the bottom.

Now tilt them out to the sides via wrist extension (like you're doing a reverse wrist curl)..THEN begin the lateral raise.

This wrist extension immediately pushes the shoulders forward in the joint, which "turns off" the upper back muscles, which then helps isolate the rear delts for the lateral raise.

As you come up, the dumbbells will be pointing upwards. This continued wrist extension maintains the focus on the rear delts.

Bring the dumbbells up into a vertical position at the top and hold for several seconds, really digging into the contraction.

This will light up your rear delts with GREAT isolation. Go very light and go for feel.

As I mentioned, I'm only using a pair of 10's here...you don't want or need to use much weight at all. You DO, however, need hex style dumbbells for this (or something comparable).

 

Watch the video! It helps a LOT for getting this one right.

I have the video for this posted on my Instagram channel here...

On my Facebook page here...

And on my YouTube channel here.

 

Want More Killer Home Gym Exercises Like This?

I've got 10 more awesome at-home exercises for every muscle group in your body here...

Nick Nilsson
The Mad Scientist of Muscle

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