Quadruped Alternating Dumbbell Rear Delt Raise With Fire Hydrant

How To Do A Quadruped Alternating Dumbbell Rear Delt Raise With Fire Hydrant Correctly

The quadruped alternating dumbbell rear delt raise with fire hydrant combo is a multi-movement exercise that targets your shoulders, hips, and core.

To get started:

1. Kneel down on all fours while gripping a pair of dumbbells with a neutral, palms facing in grip.
2. Ensure your core is contracted, back straight, knees directly below your hips, hands at shoulder width distance and directly below your shoulders.
3. Once you’re in the correct starting position, at the same time, raise your extended arm straight out to the side to perform the rear delt raise, while also lifting your bent leg out to the opposite side to perform a fire hydrant exercise.
4. Pause for a moment, then return back to the starting position.
5. Repeat with the opposite arm and leg.
6. That’s one rep.
7. Continue alternating sides for reps.

Primary Muscles Worked

Rear Delt Raise Variations

• Bent Over Cable Rear Delt Raise
• Single Arm Bent Over Barbell Rear Delt Raise
• Bent Over Dumbbell Rear Delt Raise
• Quadruped Single Arm Dumbbell Rear Delt Raise