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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:
· Shoulders
down throughout the movement.
· Do
a reverse wrist curl at the start.
· Wrap
your arms around a tree on the way up.
· 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:
http://www.fitstep.com/Misc/Newsletter-archives/issue10-delt-tip.htm
About The Author
Nick
Nilsson is Vice President of BetterU, Inc., an online exercise,
fitness, and personal training company. Check out his latest eBook
"The Best Exercises You've Never Heard Of" at http://www.thebestexercises.com
or visit http://www.fitstep.com.
You can contact him at betteru@fitstep.com
or subscribe to BetterU News, his fitness newsletter at betterunews@fitstep.com
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