Strong Healthy Shoulders: Take no rest and proceed to the next exercise

A2) Side-Lying Dumbbell Rear Delt Raise

Since most upper-body exercises favor the anterior head of the deltoid (or for those that read Men's Fitness, the front part of the shoulder), a muscle imbalance is not uncommon. This exercise, on the other hand, stresses the posterior (rear) deltoid and may help to improve a kyphotic (hunchback) posture and rounded shoulders that's so common in today's society.

With the dumbbell still in hand, extend your arm out directly in front of your chest. Your upper arm will actually make contact with your chest and the elbow should be slightly bent. This is the starting position. Now, move the dumbbell in an arcing motion until it's almost directly above your shoulder.

In order to maintain tension on the working muscle, you don't quite want to reach vertical at the top position. It's important that you follow the same pathway and remain in the same plane of motion (a.k.a. the Technical Limit Principle) on each repetition to derive the best results from this, or any other, exercise.

Perform the same number of reps as the external rotation and repeat the superset two to three times with no more than two minutes rest in between. Variations for this exercise include lying on a Swiss ball or on a bench and adjusting the angle of incline.

 

👉 Introduction : Strong Healthy Shoulders: Cuban Rotation, Side-Lying Dumbbell External Rotation and Rear Delt Raise
👉 Cuban Rotation
👉 The Super Set : A1) Side-Lying Dumbbell External Rotation
👉 Take no rest and proceed to the next exercise : A2) Side-Lying Dumbbell Rear Delt Raise
👉 Conclusion