Return the weight to the starting position. Raise the dumbbells up to your shoulder height. Bend your knees a bit and bend your body at hips to make your upper body vertical, not parallel to the ground. I have three exercises set for shoulders. EXERCISE It makes them stronger and bigger. Keep your feet at shoulder width apart and bend your knees a bit. Bend at your waist and slightly bend your knees to lean over until your torso is nearly parallel the ground similar to the Barbell Bent-Over Row. Any weight over ten pounds tends to cause pain on the way up. Resistance Band Bent Over Rear Lateral Raises undoubtedly are a fabulous physical exercise to train your Deltoids. Your pinky should be slightly higher than your thumb as if you were pouring liquid out of the dumbbell. Don’t lock your elbows. Below are the alternative exercises that you can do; Keep. This site uses Akismet to reduce spam. There are many bent over lateral raise variations that you can do to develop and strengthen your deltoids. The difference between these two exercises is the position and movement of the arms when exercises. The delts define your upper look. 12 Effective Arm Exercises Without Weights, Why Sled Training Makes Sense For Everyone, 9 Best Kettlebell Exercises for a Powerful Lower Body, The Plank Workout That Helps You Get Faster, Hockey Training to Improve Your Game In-Season, 9 Things Elite Strength Coaches Wish They Had Known When They Were High School Athletes. The bent over reverse fly also works the similar muscles as the bent-over lateral raise. Seated Bent-Over On An Incline Bench. Follow the instructions below; The bent over dumbbell lateral raise exercise primarily targets the deltoids muscles. In addition to that, the difference between the two exercises is that the bent-over lateral raise works the anterior deltoids. The Best Strength and Power Superset for Athletes, Why Nutrition Isn't About Making the 'Perfect' Choice, Quick Cues to Clean Up Your Kettlebell Swing, A Peloton Bike Probably Won't Get You Your Dream Body. Some of them include, incline bench bent-over dumbbell lateral raise, bent over cable lateral raise, bent over side lateral raise, and among others. The backside of the shoulder and upper back must be strong for athletic performance. There's so many other exercises that work the back just as good for better than the bent-over barbell row, I can't even count!! Lateral. As such, the exercise works the same muscles as the lateral raise. Join STACK and gain instant FREE access to resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. To do the exercise, follow the steps below; The bent over lateral raise targets the deltoids muscles. The serratus muscles are the other muscles that get worked as they contribute to the movement of the shoulders. 3 CrossFit Endurance WODs to Improve Your Conditioning. How Many Calories Do You Burn Doing Insanity Plyometric Cardio Circuit? When I did the lateral raises, ... Just a little over shoulder height. April 19, 2016 10:24AM edited April 2016. This is another lateral raise variation. Lower the dumbbells to the starting position. This article discusses the muscles worked by the bent over lateral raise. This isn't meant to be a heavy strength exercise like a Shoulder Press. Bent over lateral raises are good, but don't focus on the side delt. Pause for a second. Bent Over Barbell Rows: ... Dumbbell/Cable Lateral Raises: Modified or Full Iron Cross: The Lateral Raise targets the middle portion of your shoulder muscle. Instant access to FREE resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. Then grasp the cable with the opposite hand so that the cable cross in front of your body. | Raise the arms and keep them straight until they are parallel to the ground. **** them. Stand in between the sides of a cable machine and keep your feet at shoulder width distance apart. Raises. Work From Home Jobs 2020- Wealthy Affiliate Review, Design Your Post/Banner With Free Account, Black Friday Offer to Start Online Business, Apply Canva To Get 40% Cash Back + 50$ Casch Back For Your First Sale, 4 Steps to Creating a Successful Business Online (Premium), Strategies for Scaling & Growing Your Business (Premium), 4 Core Traffic Strategies for Affiliate Marketing (Premium), Affiliate Marketing 2020 – Predictions and Strategies (Premium), Bent Over Dumbbell Lateral Raise Muscles Worked. Share your experiences below. Grasp a pair of dumbbells and keep your feet at shoulder width apart. These exercises are fully discussed with the instructions that you can follow to execute them properly. Grasp the dumbbells and bring your upper body forward a bit. Which lateral raise variations work your shoulders better? Then open your arms sideways until the band is across your chest with your arms fully stretched. It's an assistance exercise meant to complement your primary exercises. ... and I superset those with an incline front raise. Keep your arms hanging in front of you and keep the dumbbells close to each other. Here's how to avoid several common Bent-Over Lateral Raise Mistakes: Nine times out of 10 people use too heavy of a weight, causing rocking and swinging. The names are used interchangeably by different coaches and educational resources. Keep your spine in a neutral position. These muscles help stabilize the shoulder, maintain posture and create balanced strength for those who like to perform a lot of pressing work. Repeat to reach the number of your desired sets and reps. Holding a pair of dumbbells, stand with your feet at shoulder width apart. This exercise mainly targets the deltoids muscles. Bent-Over Lateral Raise Upper-Body Workout, Topics: Finally, return the arms down to the starting position. Step 1: Stand with your feet hip-width apart holding dumbbells in both hands at your sides. Besides that, it also works the serratus anterior, biceps, traps, pecs, teres minor, and the back muscles. Position your chest on the upper side of the bench. This version limits the potential for rocking, helping to isolate the rear delt. Additionally, the bent-over lateral raise also works the traps. Finally, lower the dumbbells to the starting position. The good thing is, for this easy to execute isolation pull exercise, you only need a resistance band. The Fix: Make sure the motion of your arms are perpendicular to your torso. To do the exercise, follow the instructions below; The bent over front raise exercise also targets the deltoids muscles. If you happen to have that unwanted rocking of the torso, your forehead will lift off the bench, which makes it easy to catch. Is there an alternative to lateral raises? I have been doing them for years now and they work. | To do the exercise; follow the steps below; This exercise works the shoulder muscles, traps, and the lower back. Learn how your comment data is processed. The bent over lateral raise is a variation of the lateral raise which has the lifter move the weights outwards laterally as the torso itself is forward to varying degrees instead of being vertical. And i hate them. Below are the alternative exercises that you can do; The dumbbell lateral raise primarily targets the deltoids muscles. To do the exercise; follow the steps below; This is an interesting exercise that you can do while seated or standing. But here are a few: 1. Raise the dumbbells to the sides until your elbows are in line with your shoulders. Return the arms to the starting position. Early Specialization vs. DUMBBELLS In addition, another benefit of doing this exercise is that it strengthens your back and upper body muscles such as the chest and the arms. Holding a dumbbell in your hand, stand with your feet at hip width distance. Sent from my Nexus 7 using Tapatalk 2 Interestingly, the resistance band reverse fly works the same muscles as the lateral raise. UPPER BACK. BACK Here's Why, This Warm-Up Method Primes Your Muscles to Safely Lift Heavier Weights, This Sledgehammer Exercise Will Improve Your Hitting and Throwing Power, 3 Box Jump Variations That Build Explosive Power, 6-foot-11 Nikola Jokic Is Out Here Flipping Massive Truck Tires, Velocity-Based Training: Jump Higher, Run Faster, Get Stronger, But Lift Lighter, 3 Essential Back Exercises for Serious Strength, This Weightlifting Hack Builds a Stronger Back, The Most Important Muscles Your Workout Overlooks, Why Baseball Players Need to Prioritize Back Strength.