{"id":12614,"date":"2019-11-09T07:26:50","date_gmt":"2019-11-09T07:26:50","guid":{"rendered":"http:\/\/newlife.com.cy\/?p=12614"},"modified":"2019-11-09T07:39:44","modified_gmt":"2019-11-09T07:39:44","slug":"12614-2","status":"publish","type":"post","link":"https:\/\/newlife.com.cy\/en\/12614-2\/","title":{"rendered":"Seated bent-over lateral raise"},"content":{"rendered":"<p><\/p>\n<h2>Exercise details<\/h2>\n<ul>\n<li><strong>Target muscle:<\/strong>\u00a0Posterior Deltoid<\/li>\n<li><strong>Synergists:<\/strong>\u00a0Lateral Deltoid, Infraspinatus, Teres Minor, Rhomboids, Middle and Lower Trapezius<\/li>\n<li><strong>Mechanics:<\/strong>\u00a0Isolation<\/li>\n<li><strong>Force:<\/strong>\u00a0Pull<\/li>\n<\/ul>\n<h2>Starting position<\/h2>\n<ol>\n<li>Holding a pair of dumbbells, sit on the end of a bench.<\/li>\n<li>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).<\/li>\n<\/ol>\n<h2>Execution<\/h2>\n<ol>\n<li>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.<\/li>\n<li>Hold for a count of two.<\/li>\n<li>Inhale as you lower your arms to the starting position in a controlled manner.<\/li>\n<li>Repeat.<\/li>\n<\/ol>\n<h2>Comments and tips<\/h2>\n<ul>\n<li>Keep your back straight and your elbows higher than your wrists.<\/li>\n<li>Control the movement. If you find yourself having to swing the dumbbells up, you\u2019re using too heavy a weight.<\/li>\n<li>Keep your torso close to horizontal. This ensures that you target your posterior deltoid instead of your lateral deltoid.<\/li>\n<li>Keep your elbows perpendicular to your torso (i.e. straight out to the sides). This will minimize the involvement of your latissimus dorsi.<\/li>\n<li>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.<\/li>\n<li>The seated bent-over lateral raise is also known as the seated rear lateral raise.<\/li>\n<\/ul>\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>Exercise details Target muscle:\u00a0Posterior Deltoid Synergists:\u00a0Lateral Deltoid, Infraspinatus, Teres Minor, Rhomboids, Middle and Lower Trapezius Mechanics:\u00a0Isolation Force:\u00a0Pull 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 [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[731,732],"tags":[],"class_list":["post-12614","post","type-post","status-publish","format-standard","hentry","category-askisiologio","category-askiseis-gia-omous"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Seated bent-over lateral raise - New Life Health Center<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/newlife.com.cy\/en\/12614-2\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Seated bent-over lateral raise - New Life Health Center\" \/>\n<meta property=\"og:description\" content=\"Exercise details Target muscle:\u00a0Posterior Deltoid Synergists:\u00a0Lateral Deltoid, Infraspinatus, Teres Minor, Rhomboids, Middle and Lower Trapezius Mechanics:\u00a0Isolation Force:\u00a0Pull 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 [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/newlife.com.cy\/en\/12614-2\/\" \/>\n<meta property=\"og:site_name\" content=\"New Life Health Center\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/pg\/NLHCenter\/\" \/>\n<meta property=\"article:published_time\" content=\"2019-11-09T07:26:50+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2019-11-09T07:39:44+00:00\" \/>\n<meta name=\"author\" content=\"Maria\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Maria\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/12614-2\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/12614-2\\\/\"},\"author\":{\"name\":\"Maria\",\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/#\\\/schema\\\/person\\\/6bc671cb62c8d60bede97bf2dcdd476f\"},\"headline\":\"Seated bent-over lateral raise\",\"datePublished\":\"2019-11-09T07:26:50+00:00\",\"dateModified\":\"2019-11-09T07:39:44+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/12614-2\\\/\"},\"wordCount\":239,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/#organization\"},\"articleSection\":[\"\u0391\u03a3\u039a\u0397\u03a3\u0399\u039f\u039b\u039f\u0393\u0399\u039f\",\"Shoulders\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/newlife.com.cy\\\/en\\\/12614-2\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/12614-2\\\/\",\"url\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/12614-2\\\/\",\"name\":\"Seated bent-over lateral raise - 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