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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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