BENT OVER LATERAL RAISE

A.K.A. Band Bent-Over One-Arm Rear Delt Raise

Attach the chord to an object or lower part of a door, bend over slightly facing the door or object with your feet together and arms holding the handles straight out in front of you palms facing each other, while keeping your arms straight slowly bring your arm back until it is at shoulder level at your side and the palm of your hand is facing the door, let your arm slowly return to the start and repeat making sure to do the same amount with both arms until the set is complete.

A.K.A. Standing Bent Over Rear Delt Raise With Band Alternating Arms

Attach the chord to an object or lower part of a door, bend over slightly facing the door or object with your feet together and arms holding the handles straight out in front of you palms facing each other, while keeping your arms straight slowly bring your arm back until it is at shoulder level at your side and the palm of your hand is facing the door, let your arm slowly return to the start and repeat alternating arms until the set is complete.

A.K.A. Band Bent-Over Rear Delt Raise · Band Bent-Over Lateral Raise

Attach the chord to an object or lower part of a door, bend over slightly facing the door or object with your feet together and arms holding the handles straight out in front of you palms facing each other, while keeping your arms straight slowly bring your arms back until they are at shoulder level at your sides and your palms are facing the door, let your arms slowly return to the start and repeat.

Place an exercise band on the floor in front of your feet. Stand on the middle of the band with both feet and bend forward from the hips to reach down and grab the handles with opposite-side hands. In other words, your right hand should grab the handle extending from your left foot and your left hand should grab the handle extending from your right foot. Keeping your torso parallel with the floor, or slightly higher and maintaining a slight bend in your elbows, squeeze your shoulder bladed together as you contract your rear deltoids to extend your arms at the shoulders until your arms are parallel with the floor or higher. Hold this position for a second as you contract your rear delts and middle traps as hard as possible and then return your arms to the start position. Repeat for reps.

A.K.A. One-Arm Bent-Over Lateral Raise

Take a dumbbell in each hand, keep your arms straight out at your sides at just below shoulder height, while keeping them straight raise one arm in an upward arc stopping just before the weight is above your head, slowly lower your arm back to the starting point and repeat making sure to do the same amount on each side until the set is complete.

START: Lean forward at the waist, place your left hand on a bench for support, and hold a dumbbell in your right hand with your arm extended straight down.

MOVE: Raise the weight straight out to the side until parallel to the floor. Pause a moment at the top of the motion before slowly lowering the weight back down to the start. Repeat on the left arm.

A.K.A. Dumbbell Bent-Over Lateral Raise

Start- Stand upright and take a dumbbell in each hand and keep your arms straight out at your sides at just below shoulder height

Move- While keeping them straight raise one arm in an upward arc stopping just before the weight is above your head, slowly lower your arm back to the starting point and repeat.

START: Stand with your knees slightly bent and, holding a pair of dumbbells in front of you with your palms facing each other, bend forward from the hips, keeping your back flat and your head up. Allow your arms to hang straight down from your shoulders and bend your elbows slightly.

MOVE: Slowly lift the dumbbells up and out to the sides of your body, pulling through the rear delts and rhomboids. Pause a moment at the top of the motion before slowly lowering the weights back down to the start.

Hold a pair of dumbbells and bend over at the waist 45-90 degrees with your back flat and your eyes facing the floor. Begin with the dumbbells hanging straight toward the floor, palms facing each other and your elbows extended. With only a slight bend in the elbows, contract your rear deltoids to lift the weights out and up until your upper arms are parallel with the floor. Hold the contraction for a count, then slowly lower to the start position. Tips

Do NOT start with the dumbbells touching at the beginning of the rep. Instead, start with your hands no closer than shoulder-width apart. This will minimize the involvement of the middle traps (since the middle traps help initiate the movement when the dumbbells start out touching) and put maximum focus on the rear deltoids.

Stand upright and take a dumbbell in each hand and keep your arms straight out at your sides at just below shoulder height, while keeping them straight raise one arm in an upward arc stopping just before the weight is above your head, slowly lower your arm back to the starting point and repeat.

Stand upright with both feet on the band then keep your arms holding the band handles and weights straight out at your sides at shoulder height, while keeping them straight raise one arm in an upward arc stopping just before the handle is above your head, slowly lower your arm back to the starting point and repeat making sure to do the same amount on each side until the set is complete.

Stand upright with both feet on the band then keep your arms holding the band handles and weights straight out at your sides at shoulder height, while keeping them straight raise one arm in an upward arc stopping just before the handle is above your head, slowly lower your arm back to the starting point and repeat making sure to alternate each side until the set is complete.

Stand upright with both feet on the band then keep your arms holding the band handles and weights straight out at your sides at shoulder height, while keeping them straight raise both arms in an upward arc stopping just before the handles are above your head, slowly lower your arms back to the starting point and repeat.

A.K.A. One-Arm Cable Bent-Over Lateral Raise

A.K.A. Cable Bent-Over Lateral Raise

A.K.A. Rear Delt Raise In Machine Lateral Raise

Stand in front of a machine lateral raise. Bend forward at the hips so that your back is about parallel with the floor while keeping a slight bend in the knees. Place the back of your upper arms against the pads with your arms extended down below you and your elbows bent about 90 degrees. Raise your arms up and out until your upper arms are about parallel with the floor. Hold this position for a second and then slowly lower your arms back to the start and repeat for reps.