Bend forward at the hips, keeping your back straight. Hold a dumbbell in each hand, palms facing each other.
Execution
Exhale and raise your arms out to the sides until parallel to the floor. Pause and squeeze your shoulder blades together. Inhale and slowly lower the dumbbells back down. Perform 3-4 sets of 10-15 reps with controlled movement and good posture.
Equipment required
Dumbbell
Target muscles
Shoulders, Trapezius
More Detailed Information
Bent Over Lateral Raise (Reverse Fly)
How to Do Bent Over Lateral Raise:
Starting Position: Bend forward from the hips, keeping your lower back straight. Hold a dumbbell in each hand, palms facing each other.
Form: Keep your elbows slightly bent. Exhale and raise your arms out to the sides until they're parallel to the floor.
Squeeze: Pause briefly at the top, focusing on squeezing your shoulder blades together.
Lower: Inhale and slowly lower the dumbbells back to the starting position with control.
Repeat: Perform 3-4 sets of 10-15 reps, maintaining good posture throughout.
Bent Over Lateral Raise Benefits:
Targets Rear Delts & Upper Back: Focuses on strengthening the posterior deltoid, rhomboids, and trapezius muscles.
Improves Posture: Helps balance shoulder strength and prevents poor posture by working the upper back.
Prevents Muscle Imbalances: Corrects the overdevelopment of chest muscles and reduces the risk of rotator cuff injury.
Supports Shoulder Stability: Strengthens the scapular muscles, which are crucial for shoulder function and injury prevention.
The Bent Over Lateral Raise is an excellent exercise for building strength in the upper back, enhancing posture, and improving shoulder stability.
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