Torch Your Core and Shoulders With The Renegade Rear Delt Raise
Dr. Joel Seedman, Ph.D.
The renegade row is one of my favorite exercises not only for targeting the upper back and lats but also for blasting the entire core and abdominal musculature. Fortunately this same technique can be applied to a number of movements including shoulder raises, bicep curls, tricep kickbacks, lever rows, and more. Here’s one of my awesome clients and national figure competitor Leslie Petch demonstrating the brutal renegade rear delt lateral raise.
Not only does this blast the rear deltoids and upper back but it absolutely torches the core. As you raise the dumbbell farther away from your center of mass the weight pulls more and more on your core creating strong rotational forces and extension forces on the spine that the lifter must resist.
In addition, the renegade rear delt lateral raise is the perfect drill for teaching a lifter how to properly perform rear delt or bent over lateral raises as it’s nearly impossible to cheat this movement. Most individuals perform lateral raises with excessive momentum and body English. By maintaining a renegade plank hold position while performing rear delt raises you’ll be forced to eliminate momentum and dial in your mechanics.
Lastly, you’ll be forced to terminate the top end range of motion at the appropriate point as going excessively high (a common mistake made even by advanced lifters) will cause the lifter to lose their core tightness and positioning. To successfully hold the renegade plank you’ll be required to use optimal range of motion as shown in the video.
Try performing several sets of 8-10 reps during your next shoulder workout or core and ab routine. Also don’t be surprised if you have to substantially decrease the load you would typically handle on rear delt lateral raises as these are surprisingly challenging. Just be prepared for a serious burn in your posterior shoulders as well as your entire core.
On a final note, some individuals may be curious as to whether or not this exercise is more of a core or shoulder movement or whether the intensity of core activation will interfere with the stimulation to the shoulders and rear delts. Technically the movement can be used as both a core and shoulder movement. However, If the individual has a relatively weak core then the core musculature will most likely give out before the rear delts.
With that said the individual should train their body and improve their core strength to the point where the core is in fact not the weak link although it will still get absolutely crushed from these. Once their core is no longer the weak link this will allow them to train the rear delts to the maximum. However implementing this particular exercise is a great way to expedite this process.
For more information on programming movements such as these into your routine check out my Complete Templates.