When it comes to shoulder training, pressing exercises are often the most common. Traditional bodyweight exercises such as pushups and dips, for example, are excellent for developing front delt muscle definition and strength.
However, it's critical not to overlook your rear delts when it comes to developing solid, aesthetically appealing, and injury-resistant shoulders.
Shoulder restriction, unbalanced strength, and even poor posture can result from failing to train this part of the shoulder. You must combine all of that pressing with a variety of pulling exercises to strengthen your upper back and shoulders if you want to achieve unlimited, maximum upper-body power and range of motion.
It's important to keep your rear delts in order, whether you're a professional gym goer or merely crunching away at the screen in your regular 9 to 5.
One of the most common exercises for working the rear or posterior deltoids is the Bent-Over Lateral Raise. It can be challenging for most trainers to feel the rear delts working during this movement because the bigger, stronger back muscles appear to take over.
Delete the back muscles from the equation if you want to get the most out of this workout. A basic technique can be used to achieve this.
How to Go About It:
Prepare for the Bent-Over Lateral Raise by first getting into position. Standing, sitting, or with your chest on an incline bench are all options. For all variants, the same technique is used.
In the starting place, the arms should be hanging straight down.
Now, without shifting your torso, lower your shoulders to the ground. Throughout the workout, you will be holding them down. This puts the back muscles in a strained state, minimizing their participation in the exercise.
Begin the movement by performing a reverse wrist curl with the dumbells once your shoulders have been lowered. Simply bend your wrists back and up and keep them in that position.
Squeeze the weights up to the top of the lateral so that they are in line with your head at the top, and then squeeze tight.
Here's a great tip for the way up: imagine wrapping your arms around a tree while raising the dumbells. For dumbell flyes, you've probably learned that you should try to wrap your arms around a tree; now add that to this movement.
Often, aim to keep the dumbells as far away from your body as possible by forcing your hands into a broad arc. When you lift the weights, use this trick to hold your shoulders down.
All of these tips work by limiting the ability of the stronger back muscles to contract during the exercise, forcing the rear delt muscles to "shoulder" the load.
The following are important points to keep in mind:
Throughout the movement, keep your shoulders down.
Start with a reverse wrist curl.
On the way up, wrap your arms around a branch.
Boost the dumbells to the same level as your ears.
These tips can strike your rear delts like a laser beam if you incorporate them into the bent-over lateral movement.
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