When it comes to building strong shoulders, there are a variety of exercises that you can do. One of the most effective exercises for targeting the rear deltoids is the bent over dumbbell lateral. This exercise is great for strengthening and toning your shoulders, and it can help you achieve that coveted "V-shaped" physique.
What are Bent Over Dumbbell Laterals?
Bent over dumbbell laterals, also known as bent over lateral raises or bent over raises, are an isolation exercise that targets the posterior deltoids. To perform the exercise, you'll need a set of dumbbells and a bench or sturdy surface to lean on.
How to Perform Bent Over Dumbbell Laterals
To perform bent over dumbbell laterals:
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Bend forward at the waist until your torso is nearly parallel to the ground.
- Keep your back flat and your head up.
- With your elbows slightly bent, lift the dumbbells out to your sides until your arms are parallel to the ground.
- Lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
Tips for Performing Bent Over Dumbbell Laterals
Here are some tips to help you get the most out of your bent over dumbbell lateral workout:
- Choose a weight that is challenging but allows you to maintain proper form.
- Keep your elbows slightly bent throughout the exercise.
- Focus on squeezing your shoulder blades together as you lift the dumbbells.
- Avoid swinging or jerking the dumbbells.
- Keep your core engaged and your back flat throughout the exercise.
- Breathe in as you lift the dumbbells, and exhale as you lower them.
Variations of Bent Over Dumbbell Laterals
If you're looking to mix up your shoulder workout, here are some variations of bent over dumbbell laterals that you can try:
- Bent over cable laterals
- Bent over reverse flyes
- Bent over kettlebell raises
- Bent over resistance band raises
Incorporating Bent Over Dumbbell Laterals into Your Workout Routine
If you're looking to incorporate bent over dumbbell laterals into your workout routine, aim to perform 3-4 sets of 8-12 reps per workout. You can perform the exercise as part of your shoulder workout, or you can pair it with other exercises to create a full-body workout.
Benefits of Bent Over Dumbbell Laterals
Here are some of the benefits of incorporating bent over dumbbell laterals into your workout routine:
- Targets the rear deltoids, which are often neglected in shoulder workouts
- Can help improve shoulder strength and stability
- Can help improve posture and reduce the risk of shoulder injuries
- Can help you achieve a more "V-shaped" physique
Conclusion
Bent over dumbbell laterals are a great exercise for anyone looking to tone and strengthen their shoulders. By incorporating this exercise into your workout routine, you can target the rear deltoids and achieve a more balanced, aesthetically pleasing physique. Remember to focus on proper form, and don't be afraid to challenge yourself with heavier weights as you progress. Happy lifting!