Follow these additional tips to ensure that you perform this great rear deltoid exercise safely and effectively. By krunoslav on April 3, 2017. bent-over laterals: muscles worked. This exercise also hits the side deltoids as well. by Mark Casselman, MS, CSCS. Allow your arms to hang straight down from your shoulders and bend your elbows slightly. Advanced Technique: If you’re short on time, you can superset rear-delt laterals with side raises, doing them back to back with no rest in between. While the primary muscles targeted are in the upper and middle back, the bent over row also provides a good workout for other upper body muscle groups such as your deltoids, lats, biceps, triceps and pecs. Make a small pause at the top of the movement. About Author . But consider: it’s actually the same movement as a row, only you’re not bending your elbows as you lift the weight. Share. Share. The form collects name and email so that we can add you to our newsletter list for project updates. Save your shoulders from the wear and tear of pumping iron with these movements. Bodybuilding Wizard will make your dream body your reality. The form collects name and email so that we can add you to our newsletter list for project updates. Powered by WordPress. There are many variations of this exercise, and can be done seated or bent over. This site uses cookies: By using this site you agree to the use of cookies for analytics, personalized content and ads. Twitter Facebook Pinterest LinkedIn Tumblr Email. You are at: Home » Bent-Over Dumbbell Lateral Raise » bent-over laterals: muscles worked. Bent over at the waist at a 45-90 degree angle with your back flat. Avoid moving your shoulder blades from their down and flat position as your arms descend towards the floor. Bodybuilding Wizard will make your dream body your reality. You are at: Home » Bent-Over Dumbbell Lateral Raise » bent-over laterals: muscles worked. Nevertheless, analyze the advantages and disadvantages of each version to choose the one that suits you best. Subscribe to our mailing list and get interesting stuff and updates to your email inbox. bent-over laterals: muscles worked 0. To maintain strong shoulders, it’s important to work a variety of muscles, including the deltoid group and rotator cuff muscles. 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, Risk-Benefit Ratio of Specific Bench-Press Techniques. The bent over dumbbell lateral raise exercise primarily targets the deltoids muscles. Related Posts. Besides that, it also works the serratus anterior, biceps, traps, pecs, teres minor, and the back muscles. This rear deltoid exercise is difficult to do with good technique, and it can pose a risk to your back. STARTING (INITIAL POSITION): Stand with your knees slightly bent and, holding a pair of dumbbells in front of you with your palms facing each other, bend forward from the hips like a jackknife, keeping your back flat and your head up. So it’s also highly effective at working the muscles of your middle and upper back, which is why it’s often included under back exercises. Anyway, for best results, focus on squeezing your shoulder blades together as you do the exercise. Look for your hands to move not only back but away (or out) from your torso in a slow and controlled fashion. bent-over laterals: muscles worked. Moste people think of the rear lateral raise as strictly a shoulder exercise, since it targets your posterior (rear) deltoid. For a complete Shoulder Muscle development bent over lateral raises are a must do. Like many dumbbell movements, rear lateral raises also ideal for “running the rack,” … Subscribe to our mailing list and get interesting stuff and updates to your email inbox. The fact that your body will be bent, the exercise also works your core and hamstrings. Evade elevating your shoulders towards your ears or extending your arms forwards, towards the ground, in the bottom position. This site uses cookies: By using this site you agree to the use of cookies for analytics, personalized content and ads. The bent over lateral raise directly hits the rear deltoids (Shoulders). Checkout our privacy policy for the full story on how we protect and manage your submitted data! Bent-Over Lateral Raise Bent-Over Lateral Raise. Copyright © 2014-2020 BodybuildingWizard. Lateral raises can target muscles in both shoulder groups, depending on which version of the exercise you perform. Dumbbell Front Raises. Bent Over Dumbbell Lateral Raise Muscles Worked. The bent over lateral raise is an isolation exercise designed to target the rear deltoid or back of shoulder standing to isolate and work the rear delts. Or you can also rotate which lateral move you lead with from workout to workout: Start with standing raises one week, then bent-over raises the next, and front raises the third. bent-over laterals: muscles worked 0. 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, Risk-Benefit Ratio of Specific Bench-Press Techniques. By keeping your arms away from your body and your torso horizontal, you will be able to isolate the rear deltoid more effectively than if you bring your arms back (which puts considerable demands on the latissimus dorsi and adjacent muscles). Copyright © 2014-2020 BodybuildingWizard. Pause a moment at the top of the motion before slowly lowering the weights back down to the start. Meet Your Muscles: How muscles are named. You can perform bent-over dumbbell lateral raise standing, seated, or lying, but in all cases ensure that you maintain good body position to avoid engaging the larger … bent-over laterals: muscles worked. Bent-over dumbbell lateral raise (rear lateral raise) is a great raw strength exercise that develops your shoulders (principally posterior deltoid) and the muscles in the middle section of your back – principally your rhomboids. Dumbbell Lateral Raises 3x6. By krunoslav on April 3, 2017. bent-over laterals: muscles worked. Follow these additional tips to ensure that you perform this great. Powered by WordPress. MOVEMENT (ACTION): With palms facing together, slowly lift the dumbbells up (to ear level) and out to the sides of your body, pulling through the rear delts and rhomboids. Checkout our privacy policy for the full story on how we protect and manage your submitted data! Considered an isolation exercise, it also exercises the trapezius muscles, which are considered secondary muscles. Bent-over dumbbell lateral raise (rear lateral raise) is a great raw strength exercise that develops your shoulders (principally posterior deltoid) and the muscles in the middle section of your back – principally your rhomboids. Bent Over Laterals are an excellent exercise to isolate and work specifically on rear deltoid muscles.. Bending over, either in dumbbell or cable version is the only way to effectively target the rear deltoid muscles. Isolation exercises like the bent over lateral raise are best when used in conjunction with weights that allow for at least 10 quality reps to be performed. Meet Your Muscles: How muscles are named? We are a group of bodybuilding enthusiast and this is our effort to have all the details about bodybuilding at a single website. There are lots of exercise that can be used to substitute bent-over dumbbell lateral raises. Shoulder Exercises 7 Best Pain-Free Exercises for Massive Shoulders. krunoslav. Avoid the use of momentum by lifting the dumbbells slowly and deliberately, and imagining the distance between your shoulder blades getting smaller as you raise the weights. November 14, 2020 0. Rounding your back during this exercise may cause injury to your back or spine. All rights reserved. Twitter Facebook Pinterest LinkedIn Tumblr Email. About Author. Avoid any spinal, hip, knee, or head movement. You can perform bent-over dumbbell lateral raise standing, seated, or lying, but in all cases ensure that you maintain good body position to avoid engaging the larger muscles of your back. All rights reserved. We are a group of bodybuilding enthusiast and this is our effort to have all the details about bodybuilding at a single website. 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