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Target: Rear Delts. Bent-Over Lateral Raises - One simple movement and they'll be on fire!

 

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Secret Training Tip #998 - Target: Rear Delts. One simple movement and they'll be on fire!

Home -> BetterU News Archive -> Issue #10 -> Rear Delts

 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!

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.
Rear delt bent-over lateral raise technique start Rear delt bent-over lateral raise technique finish

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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BetterU News Issue #10
Home -> BetterU News Archive -> Issue #10 - October 31st, 2002


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.



The following images are a supplement to the article entitled "Target: Rear Delts. One simple movement and they'll be on fire!" found in BetterU News, Issue #10.

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.
Rear delt bent-over lateral raise technique start Rear delt bent-over lateral raise technique finish

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.


Want more unique and innovative training information just like this?

Then you need "Powerful Training Secrets"...

"Powerful Training Secrets" is our extraordinary new membership site that is PACKED with new and effective information information, just like this. If you want to maximize your muscle, build strength and drop fat and the "normal" training just isn't doing the job, you NEED the cutting-edge techniques and exercises you'll find in "Powerful Training Secrets."

The best part? Almost EVERY SINGLE TECHNIQUE AND EXERCISE has video demonstrations just like this so you know EXACTLY what you're doing every step of the way!

Click here for more information and to sign up now!

FREE Fitness Articles For Your Website!
Increase your site traffic now! Get professionally-written fat loss, muscle-building and exercise articles FREE for use on your website.
Click here for details

df BetterU, Inc.
P.O. Box 342, Grayslake, IL, U.S.A., 60030
ph#/fax#: Toll Free (888) 361-6023
Copyright 2009 BetterU, Inc. ©

Contact Us
About Us
Privacy Policy/
Terms of Service