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If you’re looking to hit your rear delts hard, the bent over lateral raise is a great exercise to add to your routine.
This move isolates the muscles in your upper back and shoulders, and it can help you build strength and definition in those areas.
But how do you perform the bent over lateral raise correctly? And what are the best variations to try? Keep reading for all the answers!
What Muscles Do the Bent Over Lateral Raise Work?
As you flip your torso over in order to face away from the barbell, you’ll immediately engage the rectus abdominis (that’s your six-pack band — or, you know, your six-pack), the obliques and then, if you’re doing this properly, the posterior deltoid as well.
You’ll see the action on the upswing of the lift. That is, the back of the neck and shoulders naturally curve towards the chest and you can actually see the muscle bellies of the rear delts pull in towards the spine.
How to Do Bent Over Lateral Raises
Grab a pair of light-to-medium-weight dumbbells. Use a set of cables with moderate resistance in order to ensure that your shoulder joint is stable and that the exercise isn’t too fatiguing.
Hold the barbell parallel to the floor and “reach behind” the head to grab the dumbbells.
Stand with your feet together and place your hands just inside your hips. From this position, hold a dumbbell directly over your head.
Take a big breath, and then slowly lower the weight until your elbows are at a 90-degree angle and your palms are facing in toward your chest. Slowly raise your arms back up and then lower them back down.
Should I Bend Over for Lateral Raises?
As mentioned earlier, when you get into position, don’t forget that the rear end of the shoulder is called the ryanus.
To me, it looks more like a ball with a knob on top. It may not look like much, but keep in mind that the ryanus needs a lot of help from the front delts to work properly. If you’re straight up, this is a great exercise to target it.
Conclusion
It may sound counterintuitive, but the best and easiest way to put on muscle is to do more of what you already know works. Don’t just lift heavier weights.
Avoid exercises that target your chest more than your back. Get up and get moving. Set a goal for how many reps and sets you’d like to do.
Take care of your body every day, especially by making sure you get your eight hours of sleep and eat a good breakfast.
If you’re like me, you want to go bigger, stronger, faster. You want to be awesome, and you’re willing to do whatever it takes to get there.
You’re not going to build bigger, faster muscle without adding quality strength training to your routine.