How Should I Train Shoulders| Rear Deltoids| Dumbbell bent over Lateral Raises
One of the biggest mistakes people make when training shoulders is to neglect the rear deltoids. We are all guilty of this from time to time. It is quite easy to do the front and middle deltoids but not so with the rear deltoids. If you do not build these, you will end up with shoulders that will look out of balance. You will look rather round-shouldered. The goal is to have that square shoulder look. The last thing you want (when you are viewed from the side) is a flat area on the rear of the shoulder instead of a nice round full look.
You will need to sit on a stool - which is the best way to do this exercise. Lean forward and keep your body level with the floor. You then do the raises as you would in the other lateral side-raises exercise. You want to keep your arms quite straight. When you get to the top make sure you hold the top position for a count of 2 and then lower the weight. Be in control of the weight at all times. There is a strong tendency to swing the weights up. Do not do this. Rather go lighter and make sure each rep is controlled and deliberate. You will see this from the pictures.
Start position
You will see I hold the weight behind my legs and raise them from there.
Mid position
Note the arms that are only slightly bent.
Top position
Hold the weight for the count of 2 at the top. This puts a lot of stress on the muscle and will cause it to respond to this kind of resistance. Do not try to raise the weight too high as you do not want to distress the shoulder joint. Make sure you are comfortable with the movements of this exercise. Remember do not try to go too heavy or you will swing the weight and cheat. That does not mean you should not try to increase the amount you use as often as you can provided you keep strict form.
Comments