How to Perform Lying Rear Deltoid Raises

The deltoid muscle is comprised of three heads: a front, middle and a rear. While there are several ways to target the front and middle heads, the same cannot be said for the rear. It is a small muscle that is difficult to hit; so it is often easy to neglect during a shoulder workout. If you want a well-balanced shoulder muscle that separates you from the rest of the pack, your rear deltoid needs to be targeted. This can be accomplished by performing lying rear deltoid raises. It is an effective isolation exercise that will make you wish you never ignored those rear deltoids before. Read on to learn more.

Instructions

Difficulty: Moderate

Things You’ll Need:

• Flat bench
• Dumbbells

1. Lie flat on a bench with your face parallel to the floor. Have a dumbbell on each side of the bench.
2. Grab a dumbbell in each hand and position them so that your palms are facing one another. Your arms should be hanging straight down and your elbows should be locked in place.
3. Inhale and raise the dumbbells up to your shoulders in a semicircular motion. Your bicep will be parallel to the floor at the top of the motion.
4. Turn the pinky side of the dumbbell up so that it is higher than your thumb side. The motion should be similar to pouring a pitcher of water into a glass. Concentrate on squeezing the back of your shoulders for a one count.
5. Exhale and lower the dumbbells to the starting position. This is one repetition.
6. Complete 10 to 12 repetitions for 4 sets.

Tips & Warnings

• The rear deltoid is a small muscle. You don’t need heavy weight to target it. Start with 5 lbs. Work your way up when comfortable. Remember that too much weight will bring in your back muscles to assist your rear deltoid.
• Doing lying raises are more effective than bent raises because it eliminates the option of using your whole body to sway back and forth. It also puts less stress on your lower back.