{"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":{"footnotes":""},"categories":[731,732],"tags":[],"class_list":["post-12614","post","type-post","status-publish","format-standard","hentry","category-askisiologio","category-askiseis-gia-omous"],"_links":{"self":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/12614","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/comments?post=12614"}],"version-history":[{"count":2,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/12614\/revisions"}],"predecessor-version":[{"id":12617,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/12614\/revisions\/12617"}],"wp:attachment":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/media?parent=12614"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/categories?post=12614"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/tags?post=12614"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}