Secret
Training Tip #998 - Target:
Rear Delts. One simple movement and they'll be
on fire!
The rear delts can be tough to isolate. This trick
takes ALL the stress off the assisting back muscles
and places it squarely where you want it.
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The Bent-Over Lateral Raise is one of the most common
exercises used for working the rear or posterior deltoids.
For most trainers, it can be difficult to really feel
the rear delts working during this movement as the larger,
stronger muscles of the back have a tendency to take
over.
To
really get the most out of this exercise, you need to
remove the back muscles from the equation. This can
be easily accomplished with a simple technique.
How
to Do It:
First,
get yourself into position for the Bent-Over Lateral
Raise. This can either be standing, seated or with your
chest on an incline bench. The same technique applies
to all variations.
Your
arms should be hanging straight down in the start position.
Now,
drop your shoulders down towards the ground without
moving your torso. You will be keeping them down throughout
the exercise. This forces the back muscles into a stretched
position, thereby reducing their involvement in the
exercise.
Once
your shoulders are dropped, start the movement by doing
a reverse wrist curl with the dumbells. This means simply
bending your wrists back and up and holding them there.
Now
squeeze the weights up to the top position of the lateral
so that they are in line with your head at the top and
squeeze hard at the top.
Here
is an excellent tip for the way up: as you raise the
dumbells, imagine as though you are trying to wrap the
backs of your arms around a tree. You've often heard
that you should try to wrap your arms around a tree
for dumbell flyes, now apply it to this movement.
Also,
try to force your hands into as wide of an arc as possible
and keep the dumbells as far away from your body as
possible. This technique will help you to keep your
shoulders down as you lift the weights.
What
all these tips accomplish is to reduce the ability of
the stronger back muscles to contract during the exercise,
forcing the rear delt muscles to "shoulder"
the burden of the exercise.
The
keys to remember are:
1.
Shoulders down throughout the movement.
2. Do a reverse wrist curl at the start.
3. Wrap your arms around a tree on the way up.
4. Raise the dumbells up in line with your head.
Incorporating
these tips into the bent-over lateral movement will
target your rear delts like a laser beam!
Note
in these pictures what is occuring at the hands and
wrists.
-
At
the start of the movement, the shoulders are down
and the wrists are in a neutral position.
-
Just
before beginning the upward phase of the movement,
the wrists are flexed up and back, in essence doing
a reverse wrist curl.
-
Keep
your wrists flexed up like this all the way up to
the top of the movement.
As
you continue up with the movement, remember to keep
your shoulders down and try to force the dumbells
as far away from your body as possible.
This
will keep the stronger back muscles in a stretched
position, forcing the rear delts to take up most of
the tension in the exercise.
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