In this lesson, you will learn how to perform an isometric rear delt wall lean. This exercise targets the rear delts (the back side of your shoulders). You can perform it by supporting your hands on the sides of a door frame, leaning against a wall, or, if you have very strong shoulders, lying flat on the floor.
Click here to learn more about isometric strength training. You can also find additional isometric exercises at Track & Field Main.
Description: Isometric Rear Delt Wall Lean
Lean into a door frame or against a wall and support yourself with your forearms.
The further your feet are from the wall, the more challenging the exercise.
Press your shoulders down and back. Slightly round your back and keep your abdominal muscles engaged. Push your hips away from the wall, but do not hollow your back. Bend your elbows slightly. Make fists with your hands, with your thumbs pointing forward.
Trainer Advice: Isometric Rear Delt Wall Lean
Perform 2–3 sets of 10–30 seconds per workout.
If you find this exercise too easy, you can also perform it on the floor like a reverse push-up: lie on your back and try to elevate your hips and upper body by pressing your forearms down into the floor.
Always warm up your shoulders before starting and stretch between sets and exercises.
Related Exercises: Isometric Rear Delt Wall Lean
Videos: Isometric Rear Delt Wall Lean
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