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Secret
Training Tip #998 - Target:
Rear Delts. One Simple Movement And They'll Be On Fire!
By Nick
Nilsson
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.
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!
For pictures on how to execute
this technique go the following URL:
Nick Nilsson is Vice-President
of the online personal training company BetterU, Inc. He has a degree in Physical
Education and Psychology and has been inventing new training techniques for
more than 16 years. Nick is the author of a number of bodybuilding eBooks including
"Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've
Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!"
and "The Best Abdominal Exercises You've Never Heard Of" all available
at (http://hop.clickbank.net/?xxxxx/betteru).
He can be contacted at betteru@fitstep.com.
