THE BENT OVER DUMBBELL LATERAL RAISE

 

 

THE BENT OVER DUMBBELL LATERAL RAISE

 

 The majority of people perform the bent over dumbbell lateral raise INCORRECTLY, translating into wasted efforts in the gym. This is indeed a pity because the bent over dumbbell lateral raise is one of the best exercises to “braai” the rear deltoid meat. I have rarely seen someone performing this movement correctly. Additionally, it is also a dying exercise because people (and that includes beginners) prefer to work rear deltoids on the cable crossover low pulley or on the reverse of the pec deck machine. In the latter instance, they also perform the movement incorrectly and end up working other muscles rather than rear deltoids.

 

 THE MISTAKES THAT TRAINEES DO ON THIS EXERCISE:

 

 • NOT BENDING ENOUGH TO ISOLATE THE REARS DELTOIDS.

 It is recommended to keep your torso nearly at the horizontal or at a very slight incline as you would do on bent-over barbell rows. It may help to lie on a flat or low incline bench. Keeping the chest constantly on the pad of the bench also helps eliminate the tendency of moving up the torso as the dumbbells move up. I have also tried keeping my forehead against a stationary object like the edge of a bench throughout the set to ensure minimal use of body English. Sometimes I sit at the end of a bench, bend my torso and keep it firmly against my legs. This variation, however, impedes my breathing so I don’t use it. I prefer the standing variation or leaning against a bench.

 

• The MAJOR mistake is BRINGING UP THE DUMBBELLS IN THE INCORRECT PLANE. The dumbbells and the deltoids should be in a straight line. Lifting the dumbbells too far to the rear is the most common mistake and can often be blamed on the use of excessive weight. Use a weight that will allow you to raise the dumbbells in the correct plane.