The bent-over lateral raise primarily works the posterior deltoids--the oft-neglected portion of the three heads of the deltoids. It also incorporates the middle and lower trapezius, the rhomboids, and parts of the rotator cuffs. Aim for three sets of eight to 12 reps after a shoulder move like the military press or push press.
A common mistake is using too heavy a weight and consequently incorporating momentum into the lift. Your chest should not rise during the exercise, and your back should remain flat. If you can't maintain a slight pause at the top of the movement, you're using too much weight. Do it right:
* Stand with your feet just less than shoulder-width apart and your knees bent. Hold a pair of light dumbbells with your palms facing each other. Keeping your abs drawn in, bend forward at the waist until your back is parallel to the floor. This is the starting position.
* Slowly raise your arms up and out to your sides, then pause for a second at the top of your range of motion. (The dumbbells should be at shoulder height.) Squeeze your shoulder blades together.
* Slowly lower the weight to the starting position.
Original article and pictures take www.menshealth.com site
Комментариев нет:
Отправить комментарий