To do the bent over lateral raise exercise, follow the steps below; To do the reverse fly follow; the steps below; If you want to make your shoulders broader and big, you should try the bent-over lateral raise. Historically, the exercise was used by bodybuilders to improve their backside poses on the stage, but this exercise has many benefits outside of aesthetics, including improved strength, shoulder health and posture. Better Alternative to Bent-Over Barbell Rows. ... and I superset those with an incline front raise. The delts define your upper look. I have been doing them for years now and they work. See how those play out- I know i get very clicky under certain movements- it doesn't hurt it just feels really weird and uncomfortable. Step 1: Stand with your feet hip-width apart holding dumbbells in both hands at your sides. Lift the dumbbells up until the arms are parallel to the ground or are at shoulder level. Grab the dumbbells and let your arms hang towards the ground with your elbows slightly bent. What Muscles Do Incline Dumbbell Rows Work? Grasp the dumbbells and bring your upper body forward a bit. On top of that, it also works the arms and trap. Hamstring Eccentric Strengthening Exercises At Home, Chest Workouts For Women For After Breastfeeding. Something else you may try. What's the Difference Between the Bent-Over Lateral Raise and the Rear Delt Raise? 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. Bent-Over Lateral Raise Upper-Body Workout, Topics: Additionally, other muscles that you engage when doing the exercise include the serratus anterior, pecs, and biceps. April 19, 2016 10:24AM edited April 2016. This is a great alternative to dumbbell bent-over lateral raises. There are different exercises that you can do in place of the bent-over lateral raise. There are different exercises that you can do in place of the bent-over lateral raise. Position your chest on the upper side of the bench. The fact that your body will be bent, the exercise also works your core and hamstrings. The Fix: Make sure the motion of your arms are perpendicular to your torso. Then grasp the cable with the opposite hand so that the cable cross in front of your body. Chest Building Workouts At Home For Men and Women, Benefits Of Drinking Sparkling Water Vs Soda-In Deep Analyzing, While holding the dumbbells in your hands, stand with your feet at shoulder width apart. To do the exercise, follow the instructions below; The seated bent over lateral raise is good for exercising the deltoids, teres minor, rhomboids and other shoulder muscles. Pause for a second and repeat as much as you can. From traditional side lateral raises to bent-over rear delt raises… Any weight over ten pounds tends to cause pain on the way up. Sent from my Nexus 7 using Tapatalk 2 If your arms are at an angle with your torso, you're turning this into a back exercise that works the lats and other large back muscles rather than your rear delt. Resistance Band Bent Over Rear Lateral Raises undoubtedly are a fabulous physical exercise to train your Deltoids. Pause for a second. 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. Keep your arms fully stretched as you raise the weight. Bent-over rows with cables I wanna work for them. Therefore, if you want to have the wow shoulders that are big, you should not resist doing the lateral exercises. It's an assistance exercise meant to complement your primary exercises. In addition to that, the article includes the alternative exercises that you can do such as the resistance band reverse fly, among others. | Reverse the movement to the starting position. Bent over lateral raises are good, but don't focus on the side delt. Grasp a pair of dumbbells and keep your feet at shoulder width apart. Share your experiences below. This isn't meant to be a heavy strength exercise like a Shoulder Press. Which lateral raise variations work your shoulders better? BACK Raise your arms up until they are fully stretched and parallel to the ground. Below are the alternative exercises that you can do; i said **** it and kept doing it anyways despite the pain because i have been gaining real good the past few weeks. Pause for a second at the top of the movement. Raises. Step 3: Lower the dumbbells in control to the starting position and repeat. Follow the instructions below; The bent over dumbbell lateral raise exercise primarily targets the deltoids muscles. I have three exercises set for shoulders. Now my right shoulders slightly hurt and i stopped the bent over lat raises. Instead of raising your arms parallel to your body, raise them with … 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. You won't schedule this as a main lift. The good thing is, for this easy to execute isolation pull exercise, you only need a resistance band. This site uses Akismet to reduce spam. Set the cables at the low pulley and choose the weight that you are comfortable with. Brace your feet to stabilize your body. Repeat to reach the number of your desired sets and reps. Holding a pair of dumbbells, stand with your feet at shoulder width apart. 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Learn to perform the Bent-Over Lateral Raise to build bigger, stronger delts. Bend your body so that the torso is parallel to the ground. That simply leads to bouncing and will end up targeting the large back muscles rather than the rear delt. The Fix: Perform reps ranging from 15-25 reps with a light weight so you can perform each rep in control and effectively strengthen the rear delt. Early Specialization vs. As you complete the lift, try to keep your chest pressed against the pad to reduce momentum. 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