Bentover Lateral Raise

Directions:

Preperation/body position

1. Find dumbbells that are of a suitable weight for you to execute the exercise.
2. Bend knees, keep back straight and bend over so torso is slightly high then parallel to the ground.
3. Grasp dumbbells, and keep a slight bend in the elbow joint.

Excution/Movement

1. Keeping back straight and with good posture, raise the dumbbells up perpendicular to your body. Keep arms perpendicular as possible to the body throughout the exercise to keep stress on the rear deltoids.
2. Raise dumbbells so that upper arms are slightly over parallel to the ground.
3. Descend slowly to the starting position.
4. Repeat for repetitions.

Comments

The bent over lateral raise is a common choice for those who are looking to directly stimulate the posterior deltoid head.

It is important to keep arms perpendicular as possible to the body during the execution, as any closer to the body will recruit the larger latissimus dorsi muscle which will over power the posterior deltoid head to complete the movement.

An alternative to this exercise is to perform the bent over lateral raise using a cable. This exercise can be viewed here.

For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension. This will provide adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.