The rear deltoid head is often an underdeveloped muscle, likely due to most common shoulder exercises, such as over head presses, being less effective at stimulating the rear deltoid head compared to that of the front and side deltoid heads. The bent over lateral raise is an exercise which isolates the rear deltoid and recruits minimal secondary muscles. The bent over lateral raise is similar to the common lateral raise, but as the name suggests, it is performed bent over to recruit the rear deltoid fibres during the execution.
The bent over lateral raise should be performed in a controlled manner, and the form is vital to the effectiveness of the exercise. If form slackens as the resistance increases it can become more of a lat exercise as the larger upper back muscles are recruited to execute the exercise. It is therefore important to keep an eye on form when performing the bent over lateral raise to ensure workload is mainly placed upon the rear deltoid heads.
The rep range 6-12 is commonly said to be a suitable rep range for anybody whos goal is to increase muscle size and mass. This of course is not universal and it would be wise to experiment with different rep and set ranges to see which regime seems to be the most effective for you.
Instructions:
Find dumbbells that are of a suitable weight for you to execute the exercise.
Bend knees, keep back straight and bend over so torso is slightly high then parallel to the ground.
Grasp dumbbells, and keep a slight bend in the elbow joint.
Keeping back straight and with good posture, raise the dumbbells up perpendicular to your body. Keep arms perpendicular as possible to the body throughout the exercise to keep stress on the rear deltoids.
Raise dumbbells so that upper arms are slightly over parallel to the ground.
Descend slowly to the starting position.
Repeat for repetitions.
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