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Standing rear-delt raise - Perfect Form
Men's Fitness, August, 2002 by Mike Carlson, Allan Donnelly, Ben Kallen, Bobby Lee, Mark Thorpe, Tom Weede
THERE IS MORE TO your shoulder than just the front and side. It's actually a three-headed muscle, consisting of the anterior, medial and posterior deltoids. Because we usually pay little attention to things we can't see, the posterior deltoids get short shrift when it's time to work the shoulders. This neglect can lead to problems, such as slumped shoulders and a compromised shoulder complex. To develop your posterior deltoids, perform the standing rear-delt raise as part of your shoulder-training routine. Here's how to do it right.
RIGHT WAY
START(A)
* Hold a dumbbell in each hand in front of your body, palms in and arms bent slightly.
* Knees bent slightly.
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* Lean forward at the waist to 45 degrees, head and chest up.
[ILLUSTRATION OMITTED]
FINISH (B)
* Knees bent slightly.
* Body bent at the waist 45 degrees, head and chest up.
* Arms raised to side, in line with shoulders, and hands turned down slightly.
[ILLUSTRATION OMITTED]
WRONG WAY
START (A)
* Knees locked.
* Back rounded.
* Arms locked.
[ILLUSTRATION OMITTED]
FINISH (B)
* Knees locked reduces stability.
* Rounded back and change in posture stresses lower back.
* Arms locked places stress on shoulder joint and not muscle.
* Arms in front of the shoulders reduces stress on the posterior deltoids and works the anterior deltoids.
* Arms too far back reduces stress on the posterior deltoids and involves the trapezius and back muscles.
[ILLUSTRATION OMITTED]
COPYRIGHT 2002 Weider Publications
COPYRIGHT 2002 Gale Group
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