The lying rear delt fly is an upperbody exercise that targets the rear deltoid of the shoulder. Follow these instructions to ensure that you perform the side lying dumbbell rear delt raise safely and effectively and get the most out of the exercise. Historically, the exercise was used by bodybuilders to. The rear delt raise, also known as the rear deltoid raise, or rear shoulder raise is an exercise in weight training. You want to lean against something like the dumbbell rack so that your torso is angled forward without angling too. Keeping your elbow fixed and your body still, exhale as you raise the dumbbell from floor until it is almost vertical. To target your posterior deltoid and minimize the involvement of your lateral deltoid, your torso must be horizontal. Now raise the arms to the side until your elbows are at shoulder height. Position the palms of the hands in a neutral manner palms facing your torso. Each of the seven movements is slightly different, which means your workouts can always have small and slight permutations. Bentover cable lateral raise looks similar to the standing bentover dumbbell lateral raise, but it uses cables instead. Lateral raises mainly target your middle delt, schumacher says. The proper seated bentover rear deltoid raise and its.
Here, you lie on a moderately inclined bench and perform the same motion as above. While keeping your elbow straight, raise your arm toward the ceiling. Training each side independently can help correct imbalances in size, strength, and shoulder stability. Grasp dumbbell in front of chest, palm facing down, arm extended forward with slight bend. Lie on your side with the hand of your top arm holding the dumbbell. The lying front deltoid raise works similarly than the traditional seated version in which you pull the handles to the front of your body. The bowflex exercises presented on this page will strengthen your inner, outer and rear deltoid muscles. Watch the lying rear delt raise video, learn how to do the lying rear delt raise, and then be sure and browse through the lying rear delt raise. Erin stern shoulder workout for rear delts youtube.
Dumbbell lying onearm rear lateral raise the single arm incline rear delt raise is an upper body isolation exercise targeting the posterior deltoid. Dumbbell lying rear delt raise bodybuilding wizard. While holding a dumbbell in each hand, lay with your chest down on a slightly inclined around 15 degrees when measured from the floor adjustable bench. With a strong well developed upper back you will be able to generate way more power. Bowflex exercises for shoulders functional trainer exercises. Hold your top arm out in front of you so that its perpendicular to your body, with your palm facing down. To target your posterior deltoid and avoid the involvement of your latissimus dorsi while performing the lying dumbbell onearm rear lateral raise, your upper arm must rise in a path that is perpendicular to your torso that is, directly out to the side. While lateral raises are generally easier to perform than forward raises read more on that below, keeping good form is essential to reaping the most benefit. Lying rear delt raise is an effective exercise for targeting the posterior muscle of the shoulders. See also the lying dumbbell onearm rear lateral raise. If you feel the lateral raise exercise in your neck, you may be using too much weight, which causes the trapezius to.
Unlike dumbbell raises, where the resistance varies during the movement, the cable pulley affords a uniform resistance throughout the motion. Currently i use a superset of two rear delt exercises when i train shoulders, a bent over raise sat on the end of a bench, and the sideways lying posterior delt raise. Ive assembled 5 best shoulder exercises that may assist you to maximize the capper of your higher body. The rear delt of that side will get good isometric work as you hold the weight in position, but its the bottom arm that should be the focus of the movement. Barbell lying rear delt raise exercise database jefit best. This exercise is an isolation exercise that heavily works the posterior deltoid muscle. Lay down with your chest flat on the bench, feet extended behind you and arms out grabbing onto the bar with an overhand shoulder width grip. In other words, lying rear laterals will effectively take away stress from the lumbar region and minimize the danger of swinging with the upper body. Locate a flat bench and place a dumbbell to the long side of it a little closer than midway to where the upper body will be. Build strong rear delts with the bentover lateral raise. As you complete the lift, try to keep your chest pressed against the pad to reduce momentum. Doing a dumbbell rear delt fly properly requires you to maintain good posture throughout the movement. Lying rear laterals do not differ with seated bentover lateral raises but this time, you lie face down on a bench. Bench should be high enough to prevent dumbbells from hitting floor and close to horizontal.
Position the palms of the hands in a neutral manner palms facing your torso as you keep the arms extended with the elbows slightly bent. Lie on the bench with one side of the body down if youre working the right shoulder, your left side will be on the bench. Most people are aware of the bent over raise, and it is the most commonly sighted posterior delt exercise, provided people are actually training it. The bentover lateral raise is an exercise used to build strength and size of the rear delt, a muscle on the backside of the shoulder.
Speaking of that rear delt exercise, here is the key to performing it correctly. When pulling the weight up, ensure that your elbows are bent, and your arms are extended throughout. Thats where the lying side lateral raise comes into play and, as you see in the video, was another goto move for arnold to really maximize his shoulder development. Your trapezius, responsible for shoulder elevation, forms a triangle from the neck to the base of your shoulders. This video is about tutorial lying rear delt raise. Find related exercises and variations along with expert tips. One exercise that works the rear delts really good is the lying rear lateral raise. By performing the movement lying face down on a bench. Dont forget your rear delts dumbbell lying rear lateral. Inhale as you reverse the movement and lower the dumbbell towards the starting position, stopping before the dumbbell touches the floor. Im still learning this excercise but its not working for me right now. Rows vs reverse flies over 35 lifter forums t nation. Headsupported dumbbell rear deltoid raise is essentially the same as the basic exercise bentover dumbbell lateral raise, but you will support your forehead on the uppermost end of an incline exercise bench facedown on an incline bench. Bentover dumbbell lateral raise rear lateral raise is a great raw strength exercise that develops your shoulders principally posterior deltoid and the muscles in the middle section of your back principally your rhomboids.
Do 46 reps with one arm you can do more reps, if youre using lighter weight, then switch arms and do the same with the other. Another challenging take on the traditional rear deltoid dumbbell raise, but this time with a cable machine. Dumbbell lying rear delt raise exercise database jefit best. It was ideal in shaping the rear delt a must for topnotch shoulders and also increase stability of the entire shoulder joint, huge for heavy compound pressing movements. Learn how to correctly do seated rear lateral raise to target delts, upper back with easy stepbystep expert video instruction. The movement is primarily limited to the two shoulder joints. Attach a single handle to the bottom of the cable machine. Tips and precautions when performing the rear delt raise maintain focus when lifting the dumbbells up and when lowering them down. Maintain height of elbows above wrists by raising pinkie side up. Sidelying dumbbell rear delt raise exercise instructions. Use a lighter weight if you find it difficult to perform the exercise with proper form or use a heavier weight if you can do the exercise with little effort. Raise upper arms to sides until elbows are shoulder height. Lying rear laterals are the same as seated bentover lateral raises but now you are lying face down on a bench and you dont have to worry about balance or your lower back. Sidelying dumbbell rear delt raise exercise instructions and videos.
Raise your arms until your elbows are at shoulder height. Lying dumbbell rear delt row bigger shoulders series week 3. Keep your arms extended and bend your elbows slightly. This is another reardelt raise variation that reduces momentum. If as per the op the primary movement is with the back muscles, the rear delts will be only modestly involved at best.
Seated shoulder press seated shoulder press using purvis pec bar standing lateral deltoid raise seated lateral deltoid raise at elbows seated front deltoid raise lying front deltoid raise seated rear deltoid raise seated rear deltoid row shrug using handles. Lying rear delt raise instructions while holding a dumbbell in each hand, lay with your chest down on a flat bench. Optimize your rear deltoids with the lying rear delt raise. Raise dumbbell from floor until it travels above shoulder. Youll need a single dumbbell for the lying rear delt raise. The diamond delts the chest mate the wheel chair video of every exercise, no more form problems. Lying dumbbell rear lateral raise exercise instructions. This effectively reduces tension on the lower back lumbar region and minimizes the risk of swinging your upper torso. In this article, ill take you on a tour of rear delt raises, a singlejoint movement for the posterior rear delts, and explain seven variations you can use for this core exercise. Follow these instructions to ensure that you perform the sidelying dumbbell rear delt raise safely and effectively and get the most out of the. Since 1999, has been a resource for exercise professionals, coaches, and fitness enthusiasts.
Strong rear delts will also help to improve your strength in exercises such as the bench press. This movement is usually performed for moderate to high reps, such as 812 reps per set or more, as part of the upperbody or. You can perform bentover dumbbell lateral raise standing, seated, or lying, but in all cases ensure that you maintain good body position to avoid. Im doing 25 lb dumbbells and even though im breathing through out the workout my head feels like its going to explode and i have difficulty breathing. Athlete erin stern shares her favorite exercise to add width to the back to make the waist look smaller by training her rear delts. Seated bentover rear delt raise the seated rear delt fly is an upperbody exercise that targets the real deltoid of the shoulder. And again as with other deltoid raise shoulder exercises youll want to keep your arms extended throughout without bending your elbows. Supporting your head restricts movement in the spine and prevents swinging. Headsupported dumbbell rear deltoid raise bodybuilding.