Isometric Rear Delt Wall Lean

In this lesson you will learn how to do an isometric rear delt wall lean. This exercise trains the back side of your shoulders (rear delts). You can do this 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. Find more 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 intensive.
• Press you shoulders down and back. Round your back slightly and keep your abs tight. Push your hips away from the wall, but don't hollow your back. The elbows are bent slightly. The hands are closed to fists and the thumbs point forward.

Trainer advice: Isometric Rear Delt Wall Lean

• Do 2 or 3 sets of 10 to 30 seconds per workout.
• If you find this exercise too easy, you can also try this on the floor. (like a reverse pushup) Lie down on your back and try to elevate your hips and your upper body by pushing your forearms down.
• Warm up your shoulders and stretch between sets and exercises.

Related instructions: Isometric Rear Delt Wall Lean

• Plank Bridge
• Side Bridge
• 100 Breaths
• Isometric Wall Squat
• Isometric Push-Up
• Isometric Chin-Up
• External Shoulder Rotation

Videos: Isometric Rear Delt Wall Lean

• None