If you want great looking shoulders, you must work the deltoid muscles in different angles to stimulate various parts. You can engage the back of the shoulders with bent-over rear delt raises, which you can be performed standing (standing bent-over rear delt raises) or seated. Let’s look now at seated bent-over rear delt raises.
Benefits of Seated Bent-Over Rear Delt Raises:
- Stability: Seated bent-over rear lateral raises keep your body more stable as you engage in the movement since you are seating down.
- Isolation: By seating, you don’t waste a lot of energy trying to maintain proper alignment so you can concentrate on the back of the shoulder.
- Practical: You just need a step/ bench to sit on and a pair of dumbbells.
- Versatile: You can perform different variations of seated bent-over rear lateral raises. You can raise both arms at the same time, one arm at a time, or alternate arms.
How to Perform:
- Get a pair of dumbbells and sit on the end of a bench/ step.
- Your legs should be together and the dumbbells behind your calves.
- Keep your shoulders back and your back straight as you bend down.
- Get the dumbbells and face the palms of your hands towards each other while keeping your arms slightly bent at the elbows.
- Lift the dumbbells straight to the side until both arms are parallel to the floor and squeeze your shoulder blades together.
- Keep your torso forward and stationary.
- Exhale as you lift the weights and keep contraction at the top for a second or so.
- Lower the dumbbells slowly back to the starting position.
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all muscles must be trained.
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