Although a bent over rear lateral raise and face pull are my top two picks and will usually be sufficient on their own, you can also incorporate a third exercise into your plan if really want to hone in on that rear deltoid and upper back area even further. Unsupported bent over rows may be putting undue static stress on your lower back. Also read 5 best dumbbell workouts for men to try at home amidst the lockdown also read. In this post you will learn how to perform seated bent over dumbbell lateral raise safely and effectively to achieve maximum results from this beneficial exercise. Bent over lateral raise standing exercise the optimal you. Bend knees and bend over through hips with back flat, close to horizontal. For more instructional videos please visit our female exercise playlist. At the end of the movement, contract your rear delts and return to the starting position. The rear delt raise, also known as the rear deltoid raise, or rear shoulder raise is an exercise in weight training.
Alternative exercises to gym machines for new garage gym. Raising the weights out in front of your body rather than to the sides. Let dumbbells hang down at arms length with a slight bend in the elbows. Remember, this is a side lateral raise and not a front raise. Hold a dumbbell in each hand in front of an incline bench. Barbell shrug, cable lateral raise, standing military press. Squeeze and hold for a second or two at the top of the movement and slowly return to starting position. The rear delt row will strengthen the back part of your shoulder muscle. Bentover dumbbell lateral raise bodybuilding wizard. To exercise posterior deltoid and not lateral deltoid, keep upper torso close to horizontal. Hinge forwards from your hips so that your torso is parallel to the floor. Here, you lie on a moderately inclined bench and perform the same motion as above.
May 08, 2014 lat pulldown alternative exercises upper back this is another one of the few machines that i believe has a place in a gym. Concentrate on keeping your shoulder blades pulled down and together throughout. A dumbbell rear delt fly strengthens your upper back muscles and shoulders while working on stabilization strength in your spine, deep abdominals and hips. This is a powerful strength exercise that will get the back of your shoulders feeling the burn. When done correctly, the dumbbell rear delt fly not only targets the posterior deltoid muscle, but also the middle and lower trap, rhomboids, infraspinatus and teres minor. This option is helpful if you tend to cheat your reps up with extra body. Ive been doing 1armed lying side laterals for the purposes of keeping my rear delts developed, and thus preventing any risks coming from front rear delt development imbalance. Back flyes with bands, dumbbell lying rear lateral raise, bent over lowpulley side lateral how to do dumbbell rear delt fly place two dumbbells weighing about 2025 lbs in front of the flat bench. An alternative exercise is the bent over rear delt raise.
Band face pull, lateral raise, seated behind neck press peak. The inverted fly also known as a bentover lateral raise, reverse fly or rear delt fly works the posterior deltoid. Ive been doing 1armed lying side laterals for the purposes of keeping my rear delts developed, and thus preventing any risks coming from frontrear delt development imbalance. Had do i search for videos for any alternative exercises you post under the videos. Build strong rear delts with the bentover lateral raise stack. The only bent over dumbbell rear delt raise with head on bench equipment that you really need is the following. In this video we will demonstrate the bent over rear delt lateral raises exercise. Make sure to contract the shoulder blades together at top of movement. Live lean nation, on todays exercise demonstration, im showing you how to do bent.
Build strong rear delts with the bentover lateral raise. This targets the glutes, hamstrings, spinal stabilizers, and postural muscles. Mar 11, 2020 onearm bent over cable lateral raise bent over dumbbell lateral raise incline bench bent over dumbbell lateral raise headsupported bent over dumbbell lateral raise seated bent over lateral lift. Posted in exercise database, video tagged shoulders, exercise demo, bent over rear delt dumbbell raise, exercise database 4 comments. Back flyes with bands, dumbbell lying rear lateral raise, bent over lowpulley side. Learn how to correctly do bent over lateral raise to target delts with easy stepbystep expert video instruction. Apr 16, 2017 the seated bent over rear delt raise is a good exercise especially to those who want to target their posterior deltoids.
Find related exercises and variations along with expert tips. This mean at top of movement, elbows not necessarily dumbbells should be directly lateral to shoulders since elbows are slightly bent forward. It is a medium difficulty type of exercise meaning a majority of people can withstand it. It allows you to use a little body english through the knees and hips to keep the weight moving. Mar 30, 2016 the bent over dumbbell row is a great machinefree alternative to the seated cable row and hammer strength iso low row machine found at the global gyms. Place a small bend in your elbows and lock this position throughout the fly. Rear delt fly alternative exercises shoulders most shoulder exercises that are done in a gym setting focus on the anterior and medial heads of the deltoid. How to do a bent over cable rear delt raise exercise. Bent over lateral raise hurtmy shouldersalternatives. Onearm bentover cable lateral raise bentover dumbbell lateral raise incline bench bentover dumbbell lateral raise headsupported bentover dumbbell lateral raise seated bentover lateral lift. Bentover dumbbell lateral raise rear lateral raise is a great raw strength exercise that develops your shoulders principally posterior deltoid and the muscles in the middle section of your back principally your rhomboids.
Lean forward until your forehead touches the bench. Posted in video, exercise database tagged exercise demo, shoulders, incline dumbbell rear delt raise, rear deltss leave a comment. You can perform bentover dumbbell lateral raise standing, seated, or lying, but in all cases ensure that you maintain good body. I think the lat pulldown is an excellent machine for helping novices develop the necessary strength to do more than one pullup or chinup at a time. Add this rear delt raise exercise to your shoulder workout. Positioning torso at 45 is not sufficient angle to target rear deltoids. Learn how to perform bentover rear delt flys with exercise instructions and video guide here. It is usually performed for moderate to high reps, at least 812 reps per set, as part of an upperbody or shoulderfocused workout.
As you complete the lift, try to keep your chest pressed against the pad to reduce momentum. Grab a set of dumbbells and allow your arms to hang down by your sides with your palms facing towards each other. The bent over dumbbell reverse fly, also known as the bent over rear delt fly, is a great exercise to assist you in building a complete set of shoulders. The primary difference between bent over lateral raises these two exercises is that one requires nothing more than a pair of dumbbells. Alternative exercises to gym machines for new garage gym owners. Ive done my fair share of bentover lateral raises rear delt raises, but the truth is that they fall short. This is another option, a neutral grip, a study showed that this grip has a slightly higher activation of the rear delt. Rear delt fly, seated bentover rear delt fly, rear dumbbell fly type. This is a powerful strength exercise that will get. When you have just a couple of goto rear delt exercises on your gym bag, it is time to get a larger bag. Standing too far upright shifts the line of pull onto the anterior head of the shoulder the front and reduces the activation of the side delts. Grab a pair of dumbbells and bend over at your hips until your torso is parallel to the floor. While the lifter may not have to support their own body like other variations, the tbar row is a barbell row alternative that takes all other aspects of the bent over row position out.
This exercise is an isolation exercise that heavily works the posterior deltoid muscle. Seated bentover lateral raise instruction and video best back exercises for lower, middle, and upper back. Lying rear delt rows lying stomachdown on an elevated bench, raising a barbell or dumbbells up with the upper arms at a 90 degree angle to the body are a good substitution. How to do bentover dumbbell rear delt raise with head on bench. Reverse fly, prone, dumbbell exercise strengthtraining. Supine rows or bodyweight is focusing on the rear delts, which performed with overhand wide grip.
Do bent over rear lateral raises or reverse pec decks with help from an experienced fitness professional in this free video clip. Bounce your knees and rock your upper body to add momentum to your reps. Bent over lowpulley side lateral the singlearm bent over cable rear delt fly is an exercise targeting the rear deltoids. Reverse fly with rotation, seated lateral raise with cable, bent over dumbbell rear delt raise the barbell rear delt row is performed by bending more at your waist than the traditional version so that your torso is parallel to the floor and the elbows flare out to the side. Raise your arms until they are parallel to the ground and pause for a. Any weight over ten pounds tends to cause pain on the way up. Position elbows with slight bend and palms facing together. When the rear delts lag behind the front and middle delts.
If you perform dumbbell reverse flys for your rear delts you are never shortening your posterior deltoid as much as it could be. The dumbbell rear delt row one knee up on the bench and the offarm supporting the body weight same starting position as the onearm dumbbell row. Now my right shoulders slightly hurt and i stopped the bent over lat raises. Its a bent over lateral raise, but you perform it on a glute ham raise ghr station. Keeping your spine flat, bend your torso over until your chest is nearly parallel with the ground. As opposite to rear delt raise it is also named as raise. Mid back, latissimus dorsi, trapezius, rhomboid, deltoid, bicep. To put primary emphasis on your rear delts, raise the dumbbells.
Historically, the exercise was used by bodybuilders to. Pause, and then slowly return the weight back to the starting position. For more tips and tricks to building your dream body use my free fitness tool the 5 exercises. Learn how to correctly do bentover lateral raise to target delts with easy stepbystep expert video instruction. If you find you just cant decide, consider alternating them week to week doing the reverse pec deck for a couple of workouts, then switching to the bentover rear lateral raise for the next few. If low back becomes rounded due to tight hamstrings, either knees should be bent more or torso may not be positioned as low. You can target your posterior deltoids with the rear laterals, using dumbbells, cables, and machines. Knees are bent in effort to keep low back straight see hamstring inflexibility.
And al though its a good idea to focus on doing shoulder presses and lateral raises to hit the middle and front deltoids, you cant forget the rear delts. When you have just a couple of goto reardelt exercises on your gym bag, it is time to get a larger bag. Movements like the overhead press, military press, lateral raises, dumbbell shoulder press, and so forth do not put any significant strain on the posterior head, and this creates a huge. Below are some benefits of the bent over lateral raise, many of which are also discussed deeper in my lateral raise article which includes some of the front and rear lateral raise variations. Many lifters utilize the bent over dumbbell reverse fly to target the rear delts, an often lagging muscle for many lifters alike. While the lifter may not have to support their own body like other variations, the tbar row is a barbell row alternative that takes all other aspects of the bent over row position out of the. It requires you to maintain a neutral spine position and avoid moving your torso. The one arm bodyweight row is a fantastic alternative to target the back of the shoulder. Band face pull, bent over rear delt raise, prone rear delt raise peak. Both are effective at isolating the rear deltoids, but appeal to different training focuses. Arms are moved through the transverse plane in an arc until. Rear delt row, tbar, bent over smith press bentover shoulder row thighs upper arms home, office, hotel bodyweight only chair mat table water bottles. It is a great way to isolate this area of the shoulder and attack each side independently.
Another fantastic exercise for building the rear delts is. Jul 09, 2019 the rear delt fly can help you sculpt your back. May 30, 2017 it tends to accent the squeeze on the rear delt. In this post you will learn how to perform seated bentover dumbbell lateral raise safely and effectively to achieve maximum results from this beneficial exercise this is the same as the basic exercise standing bentover dumbbell laterals, but you. Band face pull, bent over rear delt raise, hanging row. Variations on bent over lateral raises i assume this is what you are doing are great for rear delt but most people do them wrong and fail to isolate the rear. For example, under this video which is bent over dumbbell rear belt raise, how do i find an alternative exercise video for the exercises listed. If you are looking to sculpt your shoulders, start with the bentover dumbbell rear delt raise exercise. If having trouble with back discomfort on bent over lateral raises, cable and lever machines can offer an alternative where you are seated straight up and moving the resistance back in to mimic the form of the bent over lateral raises. Band face pull, lateral raise, cable lateral raise. The bentover lateral raise is an exercise used to build strength and size of the rear delt, a muscle on the backside of the shoulder. The bent over lateral raise is an exercise used to build strength and size of the rear delt, a muscle on the backside of the shoulder. To get to this point you need to focus more on getting the elbow. The seated bentover lateral raise aka seated rear delt raise is a shoulder and back exercise that targets your posterior deltoids.
If youre doing the standing or seated bent over dumbbell raise and find one. Maintaining a slight bend in the elbows, raise your arms out to the side until they are parallel with the ground. Be sure that you plant your feet firmly so that you wont slip down as you are performing the exercise. Doing this will more than likely have a noticiable positive impact on your shoulder health. The best rear delt exercises you need to try and why gym. The inverted fly also known as a bent over lateral raise, reverse fly or rear delt fly works the posterior deltoid. This basic freeweight movement is done standing while youre bent over at the hips with your knees slightly bent and lower back arched. It not only works the rear delts, but it fully taxes the entire posterior chain from head to toe, in addition to fixing your bentover lateral raise mechanics. This exercise can also be done effectively on a smith machine. The singlearm bentover cable rear delt fly is an exercise targeting the rear deltoids. This is another reardelt raise variation that reduces momentum. Seated cable rows, onearm cable rows, chestsupported tbar rows, machine rows ex.
Bend your knees slightly and extend your arms to hold the dumbbells directly below your chest. Are bent over barbell rows sufficient for rear delt. Your arms should be hanging in front of you, perpendicular to the floor. The exercise is performed with the torso parallel to the ground, facing down, with the hands in front of the face. Kelsey wells holding one dumbbell in each hand, plant both feet on the floor shoulderwidth apart. Using weights that are too heavy, or not hinging forward far enough at the hips can cause other muscles, such as the upper trap, to kick in. Bentover lateral raise alternatives and variations. The movement is primarily limited to the two shoulder joints. Even for those still, without enough endurance can adapt to it within a matter of weeks. Barbell rear delt row begins and end, just stand straightly infront of the weighted barbell. Bent over dummbell rear delt raise, reverse pec dec flye, reverse cable flye. Sep 28, 2017 for more tips and tricks to building your dream body use my free fitness tool the 5 exercises. Pin on fit cable row seated, underhandgrip bodbot 8 ways to make your rear delts roar.
Positioning upper torso at 45 is not sufficient angle to target rear deltoids. Mar 09, 2015 seated bent over dumbbell lateral raise. Bentover dumbbell rear delt raise with head on bench. Rear delt raise on an incline bench this is a great way to reach those rear delts without having to bend for the entire exercise because you get to rest your chest against the incline bench. The primary alternate to the bentover lateral raise would be the incline rear delt raise, as both effectively target the rear deltoids in a similar nature. Bentover dumbbell row seated cable row alternative. Scapular movement will also cause movement in the sternoclavicular joint and. The seated bentover rear delt raise is a good exercise especially to those who want to target their posterior deltoids.
Seated bent over rear delt raise shoulder exercise youtube. Feet should be shoulderwidth apart and knees slightly bent. The bentover raise can also be done seated sit at the end of a flat bench and bend over so your chest is just above your lap. Seated bent over dumbbell reverse fly video exercise guide. Best shoulder workouts for growth raw dynamic strength. Raise upper arms to sides until elbows are shoulder height. The only dumbbell rear lateral raise equipment that you really need is the following. Seated bentover dumbbell lateral raise bodybuilding wizard.