The Dumbbell Lying Rear Lateral Raise is an exercise that targets the rear deltoid muscles, which are located at the back of the shoulder. This exercise helps to improve shoulder stability and posture, as well as enhance overall shoulder strength.
How to perform
To perform the Dumbbell Lying Rear Lateral Raise, follow these step-by-step instructions:1. Lie face down on a flat bench with a dumbbell in each hand, palms facing inwards towards your body. Your arms should be hanging straight down towards the floor.
2. Engage your core and keep your spine neutral as you lift both arms out to the sides in a wide arc motion, leading with your elbows. Keep a slight bend in your elbows throughout the movement.
3. Continue raising your arms until they are parallel to the floor or slightly above, feeling the contraction in your rear deltoid muscles.
4. Hold the top position for a moment and then slowly lower the dumbbells back down to the starting position with control.
5. Repeat for the desired number of repetitions, aiming for 3-4 sets of 10-15 reps.
Tips for proper form:
- Keep your neck in line with your spine and avoid straining your neck or shrugging your shoulders.
- Focus on using your rear deltoid muscles to lift the dumbbells, rather than relying on momentum or swinging the arms.
- Control the movement throughout the exercise to maximize muscle engagement and prevent injury.
Remember to start with a lighter weight to ensure proper form and gradually increase the weight as you get stronger. Consult with a fitness professional if you are unsure about performing this exercise correctly.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.