Shrugging to initiate the raise
Upper traps fire first; rear delts never get the stimulus.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Pull · Upper Body
Bent-Over DB Rear Delt Fly
Coaching cues
- Hinge to 45°; dumbbells hanging; slight elbow bend
- Raise arms to sides — horizontal abduction; thumbs up at the top
- Squeeze rear delts and mid-traps at peak
- Control the descent — 3-second eccentric
Common faults 2
Trunk rises to assist
Hip extension generates the raise; rear delts underload.
Overactive muscles
Erector spinaeHamstrings
Corrective work
Foam RollErector spinae↗StretchHalf-kneeling hip flexor stretch↗