The proper Bent-over lateral raise technique. By Vic Goyaram

Exercise Technique: Bent over lateral raises

Researched and Composed by Vic Goyaram

Doug Brignole shows how it's done. He supinates his wrists instead 
of palms down in order to get a better contraction
Photo Courtesy: Doug Brignole (Click to visit website)

It is not difficult to spot people improperly performing the bent-over lateral raise. A lot of wasted effort can be seen and this is indeed a pity because the bent over dumbbell lateral raise is one of the best exercises to “toast” the posterior (rear) deltoid muscles. It goes without saying that developed rear deltoid is a very important for balanced shoulder development and is a great contributor to your rear and side view musculature.

The rear deltoid is a small muscle but yet very important for
your back and side poses. Pictured is Gilbert Gerard of Mauritius.
Photo courtesy: Mrs. C. Sonah (Click to visit Universal page)

Secondly, the bent over lateral is also a getting increasingly rare as people prefer to work rear deltoids on the cable crossover low pulley or on the reverse of the pec-deck machine.  This is fine for advanced lifters but beginners are advised to perform the bent over dumbbell laterals. Furthermore, I have many times seen beginners perform cable movements very incorrectly and in the process engage other muscles rather than rear deltoids, for example, the triceps. When it comes to bent over dumbbell laterals very often the form goes through the window. I have seen all sorts of improper versions of this exercise which sometimes resemble two arm bent over dumbbell rows and even partial deadlifts.

Too many beginners make cable movements a staple their rear delt routine.

In this article I will elaborate on the common mistakes that trainees often commit on this exercise and recommendations to improve your form in order to derive the maximum benefits.

Common mistakes in bent-over laterals:

•  Not bending the torso enough to isolate the rear deltoids. 

It is recommended to keep your torso nearly parallel to the floor or at a slight incline as you would do on bent-over barbell rows. I know that this may not be practical for some people with lower-back problems. This may be addressed by lying on a flat or low incline bench. In this case, keeping the chest constantly on the pad of the bench also helps eliminate the tendency of moving up the torso as the dumbbells move up. You probably already know that a slight upward swing of your torso as you raise the dumbbells up makes the movement a lot easier. You must not do that. Only the arms must move.

Keep chest against bench at all times

I have also tried keeping my forehead against a stationary object like the edge of a bench throughout the set as an indicator that I am not swinging my body up. Sometimes I sit at the end of a bench, bend my torso and keep it firmly against my legs. This variation, however, impedes my breathing so I don’t use it. I prefer the standing variation or leaning against a bench.

This variation minimises cheating 

• Using too much weight

I blame the use of excessive weight for the reason why people get this exercise wrong. When doing an exercise it definitely helps to always remember its purpose. In the case of the bent over dumbbell laterals the aim is to isolate and work the rear deltoid head which is indeed a small muscle. It does not need excessive weight to grow. You don’t need to take massive dumbbells and perform bent over laterals. 

•  Bringing up the dumbbells in an incorrect plane.

As illustrated in the picture below, the dumbbells and the deltoids should be in a straight line. Lifting the dumbbells too far to the rear is the most common mistake. Use a weight that will allow you to raise the dumbbells in the correct plane. Imagine you are a bird flapping your wings.

CORRECT FORM. This is the proper angle for working the rear deltoids. Remember torso is to be kept more of less parallel to the floor. Palms face the ground and can also be pronated for a better contraction.

INCORRECT FORM. This is the improper angle for working the rear deltoids. 

________________________________________________________________________________

©,2013, Veeraj Goyaram, Bodybuilding Mauritius. Any reprinting in any type of media is prohibited.

Disclaimer:

The Content on this site is intended to be used for educational and entertainment purposes only. It is not intended to be and should not be interpreted as medical advice or a diagnosis of any health or fitness problem, condition or disease; or a recommendation for a specific test, doctor, care provider, procedure, treatment plan, product, or course of action. BODYBUILDING MAURITIUS is not a medical or healthcare provider and your use of this site does not create a doctor / patient relationship. We disclaim all responsibility for the professional qualifications and licensing of, and services provided by, any physician or other health providers posting on or otherwise referred to on this Site and/or any Third Party Site. Never disregard the medical advice of your physician or health professional, or delay in seeking such advice, because of something you read on this Site. We offer this Site AS IS and without any warranties.  Author correspondence: vicgoyaram@gmail.com

________________________________________________________________________________