Instructions
Preparation
- Sit at edge of bench with feet placed beyond knees. Rest torso on thighs. Grasp dumbbells with each hand under legs.
Execution
- Raise upper arms to sides until elbows are shoulder height. Maintain upper arms perpendicular to torso and a fixed elbow position (10° to 30° angle) throughout exercise. Maintain elbows height above wrists by raising "pinkie" side up. Lower and repeat.
Comments
- Dumbbells are raised by shoulder transverse abduction, not external rotation, nor extention. Upper arm should travel in a perpendicular path to the torso to minimize latissimus dorsi involvement. To exercise posterior deltoid and not the lateral deltoid, keep the upper torso close to horizontal. Positioning upper torso at 45° is not a sufficient angle to target the rear deltoids. The spine can be flexed to achive this positioning if thighs can provide sufficient support for torso. Some individuals may not be able to bend sufficiently at the hip due to flexibility or girth constraints. Also see Rear Lateral Raise Errors and Low Back Alignment Exceptions.
Classification
| Utility: | Auxiliary |
| Mechanics: | Isolated |
| Force: | Pull |