Sit on the end of an exercise bench while bent forward at the waist so that your upper back is parallel with the floor and your chest meets your knees (your chest nearly resting on the thighs). All rights reserved. Seated Bent Over Lateral Raise. They are heavily involved in maintaining proper posture and strengthening them by using exercises such as the seated bent over dumbbell reverse fly can help keep you injury free. Worry no more of your lower back or your balance. Phytochemicals: Types, Food Sources and Health Benefits, The Concept of Nitrogen Balance: Anabolism and Catabolism, Fish Oil and Bodybuilding: The Real Truth, Hollow body hold position: Proper form, mistakes, variations, Chia seeds – superseed for endurance running and strength training, standing bent-over dumbbell lateral raises, Bent-over dumbbell lateral raise (standing), Bent-over cable lateral raise (bilateral), One-arm bent-over cable lateral raise (unilateral). The seated bent-over lateral arm raise is perhaps the most dangerous of all exercises done in a seated position. Your chest should be touching your thighs. Seated Bent-Over Dumbbell Lateral Raise. MOVEMENT (ACTION): Raise your arms to the sides and away from your body until they are parallel with the floor. Copyright © 2014-2020 BodybuildingWizard. The only noticeable difference between these two exercises lies in the hand position. https://www.stack.com/a/build-strong-rear-delts-with-the-bent-over-lateral-raise The seated bent over lateral raise is good for exercising the deltoids, teres minor, rhomboids and other shoulder muscles. In this post you will learn how to perform seated bent-over dumbbell lateral raise safely and effectively to achieve maximum results from this beneficial exercise. Dumbbell Lying Rear Deltoid Raise. This is the same as the basic exercise (standing bent-over dumbbell laterals), but you sit on the edge of a bench. However, the seated reverse dumbbell fly, described above, reduces your ability to cheat by reducing the extent to which your body can sway up and down. Powered by WordPress. But you can also perform the exercise standing or lying (on a flat or incline bench), but in all cases ensure that you maintain good body position to avoid engaging the larger muscles of your back. How to do Seated Bent-Over Rear Delt Raise : Step 1: Sit on the edge of a flat bench with dumbbells behind your calves on the floor. The main advantage of this position is that it provides better balance and reduces the strain on the lower back. Bent-over cable lateral raise looks similar to the standing bent-over dumbbell lateral raise, but it uses cables instead.Unlike dumbbell raises, where the resistance varies during the movement, the cable pulley affords a … Your chest should be touching your thighs. You should be in complete control of the weight at all times. We are a group of bodybuilding enthusiast and this is our effort to have all the details about bodybuilding at a single website. The seated bent over lateral raise is good for exercising the deltoids, teres minor, rhomboids and other shoulder muscles. The rear deltoids are a smaller muscle group of the shoulder and upper back. Seated bent-arm bent-over dumbbell row develops the rear deltoids — the rear muscles of your shoulders — and helps to give your shoulders a three-dimensional appearance. It is a medium difficulty type of exercise meaning a majority of people can withstand it. The form collects name and email so that we can add you to our newsletter list for project updates. We highly recommend this rear deltoid exercise over the standing variants. Drop your arms straight down, and grab the dumbbells with your palms facing each other. Hold and squeeze your shoulder blades together (pause for two counts at the top of the movement), then return the weights slowly to the floor. When you bend over in a seated position to get the trunk somewhat horizontal, you must bend over from the waist which places the spine into maximum flexion. Meet Your Muscles: How muscles are named? Bodybuilding Wizard will make your dream body your reality. Hold the dumbbells with your palms facing each other (neutral grip). This is essentially the same as the main exercise (standing bent-over dumbbell lateral raise), but you sit on the edge of a bench with the dumbbells below your legs, which should be kept together, bent at the knee and forward. The Seated Bent-Over Rear Delt Raise is a good exercise especially to those who want to target their posterior deltoids. Lying rear laterals do not differ with seated bent-over lateral raises but this time, you lie face down on a bench. Try to keep the weights suspended from the floor between reps to keep the tension on the muscles the entire time. Do not let the dumbbells touch at any point during the exercise. Checkout our privacy policy for the full story on how we protect and manage your submitted data! In this post you will learn how to perform seated bent-over dumbbell lateral raise safely and effectively to achieve maximum results from this beneficial exercise.. These muscles are usually a neglected area, a part of the shoulder that a lot of people tend to ignore when they exercise their shoulders. STARTING POSITION (SETUP): Start with a set of dumbbells resting on the floor on either side of the end of a bench. The rear delts are small muscles that do not require heavy weights to see results. Additional helpful hints on how to master this rear delt exercise like a pro. effectively to achieve maximum results from this beneficial exercise. This site uses cookies: By using this site you agree to the use of cookies for analytics, personalized content and ads. You can target your posterior deltoids with the rear laterals, using dumbbells, cables, and machines. Follow these exercise instructions thoroughly to ensure perfect technique for this tremendous rear deltoid exercise. This exercise is also known as the bent over dumbbell lateral raise. This is your starting position. Keep your elbows slightly bent. Step 3: Exhale and bend your arms slightly to lift the dumbbells straight up off the floor. Subscribe to our mailing list and get interesting stuff and updates to your email inbox. Even for those still, without enough endurance can adapt to it within a matter of weeks. This effectively reduces tension on the lower back (lumbar) region … Specifically, it works posterior and middle deltoids (shoulder), the trapezius (upper back and neck), rhomboid (upper back), teres minor (outside of shoulder blade), and infraspinatus (shoulder blade) muscle. The movement is stricter and so a little less weight is normally used. The seated bent over dumbbell reverse fly is a dumbbell reverse fly variation and an exercise used to strength then rear deltoids.. This exercise works the deltoid (shoulder) muscles. You can target your posterior deltoids with the rear laterals, using dumbbells, cables, and machines. Bent-Over Cable Lateral Raise Exercise Guide. Keep your legs together, bent at the knee and forward. Replacement exercises using cables (low/high pulleys): Seated bent-over dumbbell lateral raise belongs in the isolating exercise category because only the shoulder joint is mobilized. Pronated grip on the dumbbells (thumbs pointing inward) improves isolation of the rear deltoid. The main advantage of this position is that it provides better balance and reduces the strain on the lower back. Don’t swing your body, let your rear delts lift the weight. Keep your torso still – do not raise your body as you raise the dumbbells. To do the exercise, imagine yourself doing the lateral raise while standing. This exercise is also known as the bent over dumbbell lateral raise. The rear lateral raise, also called the bent-over lateral raise, is an exercise that increases strength and hypertrophy (growth in size) of your rear deltoids. Another way to perform this exercise is doing it standing by bending over to almost 90 degrees (torso parallel to the floor) while bending at the knees a bit.