- Grasp dumbbells to each side. Bend knees and bend over through
hips with back flat close to horizontal. Position elbows with
slight bend and palms facing together.
- Raise upper arms to sides until elbows are shoulder height.
Maintain upper arms perpendicular to torso and fixed elbow position
(10° to 30° angle) throughout exercise. Maintain height
of elbows above wrists by raising "pinkie finger" side
up. Lower and repeat.
- Dumbbells are raised by shoulder
transverse abduction, not external
rotation, nor extention.
Upper arm should travel in perpendicular path to torso to minimize
relatively powerful latissimus
dorsi involvement. In other words,
at top of movement, elbows (not necessarily dumbbells) should
be directly lateral to shoulders since elbows are slightly bent
forward. To exercise posterior deltoid and not lateral deltoid,
keep torso close to horizontal. Positioning torso at 45°
is not sufficient angle to target rear deltoids. Knees are bent
in effort to keep low back straight (See Hamstring
Inflexibility). If low back becomes rounded due to tight
hamstrings, either knees should be bent more or torso may not
be positioned as low. If low back is rounded due to poor form,
slowly lower torso into horizontal position with knees bent and
back straight. Also see Rear
Lateral Raise Errors.