{"id":12618,"date":"2019-11-09T07:48:00","date_gmt":"2019-11-09T07:48:00","guid":{"rendered":"http:\/\/newlife.com.cy\/?p=12618"},"modified":"2019-11-30T07:28:14","modified_gmt":"2019-11-30T07:28:14","slug":"anapoda-flies","status":"publish","type":"post","link":"https:\/\/newlife.com.cy\/en\/anapoda-flies\/","title":{"rendered":"Lying dumbbell rear 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, Teres Minor, Infraspinatus, Supraspinatus, Middle and Lower Trapezius, Rhomboids<\/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>Place two dumbbells on the floor, one on each side of a flat bench.<\/li>\n<li>Lie prone (on your front) on the bench and grasp a dumbbell in each hand.<\/li>\n<li>Spread your legs on the floor for support.<\/li>\n<\/ol>\n<h2>Execution<\/h2>\n<ol>\n<li>Keeping your elbows slightly bent, exhale as you raise the dumbbells out to the sides.<\/li>\n<li>Hold for a count of two.<\/li>\n<li>Inhale as you lower the dumbbells to the starting position in a controlled manner.<\/li>\n<li>Repeat for the prescribed number of repetitions.<\/li>\n<\/ol>\n<h2>Comments and tips<\/h2>\n<ul>\n<li>Ideally, the bench should be elevated to allow the dumbbells to hang straight down without touching the floor.<\/li>\n<li>You can use either a neutral grip (palms facing inward), as in the illustration, or a supinated grip (palms facing upward). Avoid using a pronated grip (palms facing downward) because there is a greater risk of shoulder impingement.<\/li>\n<li>To target your posterior deltoid and avoid the involvement of your latissimus dorsi, your upper arms must rise perpendicular to your torso (i.e. directly out to the sides).<\/li>\n<li>To target your posterior deltoid and minimize the involvement of your lateral deltoid, your torso must be horizontal. That\u2019s why the bench must be flat and not inclined.<\/li>\n<li>See also the\u00a0lying dumbbell one-arm rear lateral raise.<\/li>\n<\/ul>\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>Exercise details Target muscle:\u00a0Posterior Deltoid Synergists:\u00a0Lateral Deltoid, Teres Minor, Infraspinatus, Supraspinatus, Middle and Lower Trapezius, Rhomboids Mechanics:\u00a0Isolation Force:\u00a0Pull Starting position Place two dumbbells on the floor, one on each side of a flat bench. Lie prone (on your front) on the bench and grasp a dumbbell in each hand. Spread your legs on the floor [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":12619,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[731,759,732],"tags":[],"class_list":["post-12618","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-askisiologio","category-proponisi-dynamis","category-askiseis-gia-omous"],"_links":{"self":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/12618","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=12618"}],"version-history":[{"count":3,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/12618\/revisions"}],"predecessor-version":[{"id":13632,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/12618\/revisions\/13632"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/media\/12619"}],"wp:attachment":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/media?parent=12618"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/categories?post=12618"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/tags?post=12618"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}