Muscle Building Information


Target: Rear Delts: One Simple Movement and They'll be on Fire!


The Bent-Over Lateral Raise is one of the most common exercises used for working the rear or posterior deltoids. For most trainers, it can be difficult to really feel the rear delts working during this movement as the larger, stronger muscles of the back have a tendency to take over.

To really get the most out of this exercise, you need to remove the back muscles from the equation. This can be easily accomplished with a simple technique.

How to Do It:

First, get yourself into position for the Bent-Over Lateral Raise. This can either be standing, seated or with your chest on an incline bench. The same technique applies to all variations.

Your arms should be hanging straight down in the start position.

Now, drop your shoulders down towards the ground without moving your torso. You will be keeping them down throughout the exercise. This forces the back muscles into a stretched position, thereby reducing their involvement in the exercise.

Once your shoulders are dropped, start the movement by doing a reverse wrist curl with the dumbells. This means simply bending your wrists back and up and holding them there.

Now squeeze the weights up to the top position of the lateral so that they are in line with your head at the top and squeeze hard at the top.

Here is an excellent tip for the way up: as you raise the dumbells, imagine as though you are trying to wrap the backs of your arms around a tree. You've often heard that you should try to wrap your arms around a tree for dumbell flyes, now apply it to this movement.

Also, try to force your hands into as wide of an arc as possible and keep the dumbells as far away from your body as possible. This technique will help you to keep your shoulders down as you lift the weights.

What all these tips accomplish is to reduce the ability of the stronger back muscles to contract during the exercise, forcing the rear delt muscles to "shoulder" the burden of the exercise.

The keys to remember are:

  • Shoulders down throughout the movement.

  • Do a reverse wrist curl at the start.

  • Wrap your arms around a tree on the way up.

  • Raise the dumbells up in line with your head.

    Incorporating these tips into the bent-over lateral movement will target your rear delts like a laser beam!

    For pictures on how to execute this technique go the following URL: http://www.fitstep.com/Misc/Newsletter-archives/issue10-delt-tip.htm

    About The Author

    Nick Nilsson is Vice President of BetterU, Inc., an online exercise, fitness, and personal training company. Check out his latest eBook "The Best Exercises You've Never Heard Of" at http://www.thebestexercises.com or visit http://www.fitstep.com. You can contact him at betteru@fitstep.com or subscribe to BetterU News, his fitness newsletter at betterunews@fitstep.com.


    MORE RESOURCES:
    This RSS feed URL is deprecated, please update. New URLs can be found in the footers at https://news.google.com/news


    Business Insider

    This is the one type of exercise that will help you build muscle fastest, according to YouTube fitness stars The ...
    Business Insider
    If you want the most bang for your buck in the gym, look to compound lifts, say YouTube fitness stars The Lean Machines. The fitness duo says multijoint exercises recruit more muscle groups, requiring more energy from the body without jumping from one ...



    WPVI-TV

    New procedure promises to cut fat, build muscle non-invasively
    WPVI-TV
    There have long been ways to eliminate body fat - such as liposuction, and targeted devices that heat or freeze fat cells. But exercise alone has always been used for building muscle. A new machine on the market promises to do both at the same time.

    and more »


    Got 30 minutes? You could lose fat and build muscle
    WZZM13.com
    The Real Housewives of Beverly Hills use it, and now you can try it out for yourself. A new, non-invasive procedure in Grand Rapids claims to reduce fat and build muscle in just four treatments -- and clients who've tried it say they've been seeing ...



    Globalnews.ca

    3 things you need to do if you want to build muscle
    Globalnews.ca
    She added that often people who are trying to build muscle will be strict with their diets or sleeping habits during the week, but as soon as the weekend hits, they binge on alcohol or eat unhealthy. One small study on a group of men in 2016 from ...



    ABC Action News

    97-year-old Tampa woman proves powerlifting helps women build muscle to slow the effects of aging
    ABC Action News
    TAMPA, Fla. — Edith Traina is 97 years old. But you would never know it. Even more impressive than her age? She is stronger than women decades younger. Traina is the star of the CrossFit Jaguar gym. The forever-youthful Tampa dynamo powerlifts 100 ...



    NBC4i.com

    Build Muscle, Burn Fat Without Stepping into the Gym
    NBC4i.com
    Sponsored Content by Anne Therese Aesthetic Medicine. Forget the squats! A new tool can lift your rear without a single workout. Build muscle and burn fat laying comfortably at the doctor's office. WEBSITE: Anne Therese Aesthetic Medicine. The above ...



    Medical News Today

    What to eat before a workout to lose weight and build muscle
    Medical News Today
    When choosing a pre-workout meal, it is important to aim for a balance of macronutrients. Macronutrients are dietary compounds that the body needs in large quantities to function correctly. The three macronutrients are: protein; carbohydrates; fat.



    Economic Times

    Obesity thins down ability to build muscle after workouts
    Economic Times
    WASHINGTON DC [USA]: Obesity diminishes a person's ability to build muscle after engaging in resistance exercise, according to a new study. Nicholas Burd, who led the new research with the division of nutritional sciences graduate student Joseph Beals, ...

    and more »


    POPSUGAR

    Workouts to Get Back in Shape | POPSUGAR Fitness
    POPSUGAR
    There's nothing wrong with taking a break from working out. Sometimes it's intentional and other times we find ourselves with no idea how we fell off the.

    and more »


    Sportskeeda

    5 Explosive Home Workouts With Weights To Build Muscle
    Sportskeeda
    Free-weight movements are the go-to exercises when it comes to improving strength and building muscle as these workouts target a host of stabilisation muscles along with the target muscle group. Many associate the free-weight training programs with ...


    Google News

  • home | site map
    © 2007