- Sit on edge of bench with feet placed beyond knees. Bend
over and rest torso on thighs. Grasp dumbbells with each hand
under legs. Position elbows with slight bend with palms facing
together behind ankles (as shown) or just to sides of ankles.
- 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 elbows
height above wrists by raising "pinkie finger" side
up. Lower and repeat.
- Dumbbells are raised by shoulder
transverse abduction, not external
rotation, nor extension.
Upper arm should travel in perpendicular path to torso to minimize
relatively powerful latissimus
dorsi involvement. This mean 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 upper torso close to horizontal.
Positioning upper torso at 45° is not sufficient angle to
target rear deltoids. The spine can be flexed to achieve this
positioning if thighs can provide sufficient support for torso.
Some individuals may not be able to bend sufficiently at hip
due to flexibility or girth constraints. Also see Rear
Lateral Raise Errors and Low Back Alignment Exceptions.