Mistake #1: Retracting The Shoulder Blades You can either watch the video below for a live demonstration or scroll further and simply read the text version… Let’s go over each of the two mistakes and then quickly outline how to correct them. Proper Form For Bent Over Rear Delt Raises: 2 Critical Tips However, simply “going through the motions” here is not enough, and almost all lifters make a couple of key errors on this movement that reduce its overall effectiveness. (Also referred to as “bent over rear lateral raises”)īent over rear delt raises put your body into the optimal position in order to hit the rear delts with as much direct tension as possible. The best rear delt exercise out there when it comes to isolating this head for maximum stimulation and growth are bent over rear delt raises. In combination with a well-built lateral head (the middle portion of the shoulder, best trained using side lateral raises), thick rear delts play an important role in maximizing your upper body width and giving you those wide, round shoulders you’re after. The second is for well-rounded development of the actual shoulder muscles.Īlthough the rear delts do receive some stimulation on most of your compound pulling exercises for your back, they still need to be directly isolated if you really want to optimize their development. This places the rotator cuff muscles into a vulnerable position and greatly increases the chances of shoulder injury. Over time, this gradually pulls the shoulder joint forward and out of optimal positioning, resulting in the all-too-common “ rounded shoulders” posture seen in a large percentage of bodybuilders. This is almost always due to an over emphasis on pressing movements for the chest versus rowing movements for the back. Most people who train with weights on a consistent basis tend to have an imbalance between the development of their front delts in comparison to their rear delts. The first is for maintaining healthy shoulder joints. Although an often over-looked aspect of bodybuilding training, direct rear delt work should definitely be included in any well-rounded shoulder workout for two primary reasons…
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