BENT OVER LATERAL RAISE

Learn How To Do Bent Over Lateral Raise And Its Benefits

HOW TO DO BENT OVER LATERAL RAISE / REVERSE FLY

Starting Position: Begin by standing with your feet shoulder-width apart. Hold a dumbbell in each hand with your palms facing your body. Bend forward from your hips while keeping your back straight, so your torso is nearly parallel to the ground. Allow your arms to hang straight down towards the floor.

Form:

  1. Keep your elbows slightly bent throughout the exercise to prevent locking them.

  2. Exhale as you raise your arms out to the sides until they are parallel to the ground. Focus on using your shoulder muscles to lift the weights.

  3. Hold the raised position for a brief moment to maximize muscle engagement.

  4. Inhale as you slowly lower the dumbbells back to the starting position, maintaining control over the movement.

Personal Trainer Tips:

  1. Maintain a neutral spine throughout the exercise by keeping your back flat and avoiding excessive rounding or arching.

  2. Engage your core muscles to provide stability and support for your lower back.

  3. Focus on the quality of the movement rather than the amount of weight you lift. Choose a weight that allows you to perform the exercise with proper form.

  4. Visualize squeezing your shoulder blades together as you lift the dumbbells to ensure maximum activation of the posterior deltoids and upper back muscles.

BENT OVER LATERAL RAISE – BENEFITS

  1. Balanced Shoulder Strength: The bent-over lateral raise, also known as reverse flyes, targets the posterior deltoid (back of the shoulder) and the muscles of the upper and middle back, including the trapezius and rhomboids. Strengthening these muscles helps balance shoulder strength and prevent muscle imbalances that can lead to injury.

  2. Improved Posture: Strengthening the muscles of the upper back, including the trapezius and rhomboids, helps support good shoulder posture and alignment. This can reduce the risk of shoulder injuries and improve overall posture.

  3. Scapular Strength: The exercise also targets the muscles around the shoulder blades, known as the scapular stabilizers. Strengthening these muscles is crucial for shoulder stability and function, particularly during overhead movements.

  4. Enhanced Lower Back and Hip Stability: Maintaining the bent-over position during the exercise requires stability in the lower back and hip muscles. By engaging these muscles, the exercise helps improve stability and reduce the risk of lower back and hip injuries.

Incorporating the bent-over lateral raise into your workout routine can help strengthen the muscles of the upper back, improve shoulder stability, and enhance overall posture and function. As with any exercise, it's essential to perform it with proper form and technique to maximize benefits and minimize the risk of injury.

MUSCLE GROUPS

Primary:

Trapezius

Equipment:

Dumbbells

Shoulders

Subscribe newsletter