How to Do The Bent Over Rear Delt Raise Properly

Compared to other delts, working your posterior deltoids can be a challenge. The aim of the bent over rear delt raise exercise is to ensure that the rear delts are not secluded for a well-balanced, stable shoulder

During upper body and particularly shoulder workout sessions, your posterior or rear deltoid muscles may be neglected.

To minimize this isolation, trainers advise that you add bent over rear delts also called bent over rear delt fly that will work your back deltoids giving you a good-looking shoulder.

The rear deltoids alongside the front and lateral deltoids join to make the shoulder muscles responsible for pushing, pulling and lifting. To specifically work the posterior delts, a pronated grip that involves having your palms not in contact with body, is used.

Every aforementioned muscle needs to be robust to perform the required shoulder activities effectively. If one is left out during exercise then there will be a problem.

WHAT TO DO

  • Pick up two dumbbells and ensure that your feet are set firmly to the ground.
  • Bend your knees a little and keep your feet and your shoulders parallel to each other
  • Place your arms in front of you, your palms away from your body and facing opposite individually
  • Your elbows bent slightly and both your head and neck non-aligned, raise your dumbbells to the side with your arms parallel to the floor
  • Hinge your shoulders by drawing in your shoulder blades Your upper arm should be on the same level as your back
  • Take a breather while holding this position before gradually bringing your dumbbells to your starting point. You will feel your rear deltoids working
  • As you repeat this exercise to your desired sets, check your breathing pattern. Always breathe out when you raise and inhale as lower the dumbbells.

WHAT MUSCLES DO THE BENT OVER REAR DELT RAISE WORK?

Although this exercise is tailor made to target your rear deltoids, it also works your trapezius and rhomboids. These muscles work in unison to better shoulder motions.

The rear delts are responsible for backward movement of the shoulder. With this exercise they are given a boost preventing any sort of muscle unevenness.

Trapezius are muscles triangular in shape used in neck, head, arm, torso and shoulder mobility while rhomboids are found between shoulder blades in your upper back.

Working all these muscles helps prevent any unnecessary tension, pain or strain that may arise during exercising or any kind of movement.

The trapezius, a muscle that aids in any of your head, neck, shoulders, arms and torso movement is also worked during this exercise. Focus given to this muscle will help firm your neck, upper back and general upper body minimizing any form of strain.

BENT OVER REAR DELT RAISE BENEFITS

BALANCED UPPER BODY

Apart from working your shoulder muscles, this exercise gives you an aesthetically pleasing upper body that is balanced and short of imbalances.

Individuals doing this exercise also have a better posture and a formidable body upper body form.

The fact that it also works out other muscles makes it an amazing exercise to do as you work your upper body.

SHOULDER GROWTH

Working your posterior muscles that are mostly left neglected will help strengthen your shoulder muscles leading to powerful shoulder muscles.

Your shoulders will not only grow in quantity but in quality and you will be able to carry out any motions needed efficiently.

HEALTHY SHOULDERS

We use our shoulders everyday for a number of activities be picking a can from the top shelf, pushing a trolley or playing volleyball. Your shoulder health is very important as their muscles are susceptible to injury or damage.

For this, training your posterior deltoids gives your shoulders the tools it needs to improve stability, freedom of movement, control or prevent damage altogether

ALTERNATIVES TO BENT OVER REAR DELT RAISE

SINGLE ARM BENT OVER BENCH ROW

This exercise seeks to put healthy tension to the rear deltoids building them in strength. To carry out this exercise, put your right knee and hand on the bench while placing your left leg behind you as a form of support.

With your left hand, take a dumbbell then stretch out your arms to face the floor. Squeeze your shoulders while instilling all your weight to your ribcage.

After, lower the dumbbells then repeat the exercise. Switch to the right arm and do your desired number of sets.

CABLE MACHINE HIGH PULL WITH ROPES

Set to work your posterior muscles, the cable machine high pull with ropes exercise uses ropes to get the job done. With your feet parallel to your hip, change the cable machine height to go slightly above your chest then attach the rope handle.

Your arms should be in front of you as you pull the ropes in and away from you. Do this slowly and in good form making sure that your elbows remain high.

Lastly replicate this exercise

ASSISTED PULLUPS

The equipment used to do assisted pullups exercise is the assisted pullup machine. Alongside your back, this exercise also works your shoulders, biceps and rear deltoids.

On the machine, regulate the weight deduction then mount on the kneepad and push it so that it accommodates both your knees that should be hip-width apart. With your palms away from the middle part, grip the handles above you and lower yourself.

Straighten your arms then lift your body up. Your scapula should be involved as you press back and down. Repeat his exercise and overtime you can lower the assisted weight to work your muscles even more.

BENT OVER REAR DELT RAISE MISTAKES TO AVOID

FOCUSING ON OTHER MUSCLES

When performing this exercise, your main goal should be your rear deltoids. If you start veering off to other muscles then your back deltoids will suffer.

Aim to target your posterior deltoids and in the correct form

STRESSING YOUR BACK

As this exercise is done in a bent over stance, how you place your back is very key. Ensure that your back is straight to minimize any form of strain or injury.

Keep your neck and head in a neutral position to help you keep your back straight.

USING MOMENTUM

Your rear deltoids should get the most from this exercise. If you lift too fast or use too much weight you will be subjected to using momentum instead of working your muscles.

This lowers the performance of the exercise reducing strength. Control your reps by using lighter loads and slowing your momentum especially when lowering your weight

CONCLUSION

Having learnt that your rear deltoids are prone to isolation during exercise, bent over rear delt raise is a perfect workout. Even though this exercise works other muscles, given the right attention it makes for a great isolation exercise stimulating your posterior deltoids fully.