Thursday, 28 June 2012
REAR LATERAL RAISE FOR SHOULDERS
REAR LATERAL DELTOID RAISE
PRIMARY TARGET: SHOULDER MUSCLES
OTHER MUSCLES : TRAPEZIUS,UPPER BACK
1. Pick dumbell in both hands and hold them firmly.
2. Lean forward on an inclined bench while keeping your back flat and rest your torso on the bench.
3. In the starting position dumbells are just below your face at a distance of your straight hand length.
4. Raise upper arms to sides until elbows are at shoulders height.
5. Maintain upper arms perpendicular to torso and fixed elbow position (10° to 30° angle) throughout exercise while exhaling out.
6. Pause for a second in this position and feel the contraction in the shoulders.
7. Slowly come down back to the starting position as you inhale.
1. Repeat as many times as recommended .
Ø This exercise is a best way to target the 'posture' muscles of the upper back, including the rhomboids, the trapezius muscles and even the rear shoulders.
Ø Elbows are kept slightly bent (10° to 30° angle) throughout movement.
Ø To exercise posterior deltoid and not lateral deltoid, keep torso close to horizontal.
Ø Positioning torso at 45° is not sufficient angle to target posterior deltoids.
Ø Pace, while doing alternative up-down movements must be slow or medium.
Ø Keep your abs contracted throughout the movement.
Ø Lead with the elbows rather than the hands or wrists.