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Bent Over Dumbbell Laterals


Overview

Bent over dumbbell laterals are great for working the rear (posterior) head of the deltoid muscles. This is an isolation exercise which focuses mostly on the posterior and also somewhat on the middle (medial) deltoids. Secondary stress is also placed on the traps, and other small back muscles.

Setup

Take a dumbbell with the proper weight in each hand and stand with your feet approximately shoulder width apart or slightly narrower. Bend forward so that your upper body is parallel with the floor. Your arms should be hanging down directly below your shoulders with your palms both facing inward toward each other. Bend your elbows just slightly and raise your head up so that it is looking forward throughout the movement.

Movement

Use the strength in your rear shoulder muscles to pull the weight directly out to the sides or even slightly forward until the weight is raised just a little bit higher than shoulder level. Squeeze for a moment at this point of peak contraction, and then lower the arms back along the same path to the beginning point of the exercise. Repeat this movement for the desired number of repetitions.

Tips From the Trainer

Be sure to keep your elbows slightly bent and the head up throughout this exercise. Looking directly into a mirror can help you to ensure that you are doing this exercise with proper form. Take care to not raise your upper body too high during this exercise. The more upright your body stands, the more weight is shifted away from your posterior deltoid to the median deltoid.

One very common mistake that is made while performing this shoulder exercise is to allow the weights in your hands to travel toward the rear. This shifts the focus of the exercise away from you shoulders and to the triceps. When lifting the weights upward, bring the weights directly out to the sides or even allow them to travel forward just slightly. This will help to keep the focus of this exercise on you deltoid muscles.



Bent Over Laterals Start with back parallel to the ground

Shoulder Laterals Ending position

Shoulder Raises Arms staight out or slightly forward

Laterals Avoid bringing weight to the rear