Exercise details
- Target muscle: Posterior Deltoid
- Synergists: Lateral Deltoid, Infraspinatus, Teres Minor, Rhomboids, Middle and Lower Trapezius
- Mechanics: Isolation
- Force: Pull
Starting position
- Holding a pair of dumbbells, sit on the end of a bench.
- Lean forward until your torso is close to horizontal, and allow your arms to hang down by your feet. Your palms should be facing each other (neutral grip).
Execution
- Keeping your arms slightly bent and your elbows perpendicular to your torso, exhale as you raise your arms out to the sides until your elbows are shoulder height.
- Hold for a count of two.
- Inhale as you lower your arms to the starting position in a controlled manner.
- Repeat.
Comments and tips
- Keep your back straight and your elbows higher than your wrists.
- Control the movement. If you find yourself having to swing the dumbbells up, you’re using too heavy a weight.
- Keep your torso close to horizontal. This ensures that you target your posterior deltoid instead of your lateral deltoid.
- Keep your elbows perpendicular to your torso (i.e. straight out to the sides). This will minimize the involvement of your latissimus dorsi.
- You can perform this exercise while standing, with your torso bent over horizontally (bent-over lateral raise). However, the seated bent-over lateral raise described above reduces your ability to cheat.
- The seated bent-over lateral raise is also known as the seated rear lateral raise.
