The Bent Over Dumbbell Laterals Free Weight Exercise

Video Transcript

"Hi! I am Manny Castro, exercise physiologist. This last exercise for the shoulders is meant to target rear deltoids, or the rear head of the shoulder. Remember, there are 3 heads on the shoulders, the front, middle, and rear. What we’re going to use are dumbbells. Basically, what we are going to do is… and these are called bent over dumbbell laterals. We’re using our bench. Now keep in mind that when you’re bent over, you’re still using a nice stiff posture. What you’re doing is keeping your abdominals tight and you back nice and stiff. What you’re going to do is start with the dumbbells below you, under your knees, and bring them up. Pausing at the top, bring them back down. Remember, a nice count of 3 on the way up. Pause at the top, and bring them back down. Your palms are always facing the floor, or they’re facing each other, when you’re at the start of the movement. This particular movement is very difficult. Typically, we tend to neglect the rear deltoids, rear of the shoulder, or rear head of the shoulder muscles. I suggest that you start very light with this exercise and work your way up very slowly. But it is an important movement. Keep in mind, that when you also work the back, depending on the position that you use with your elbows, if you’re close to your ribcage then you work in the back. If you’re away from your ribcage then you work in the rear shoulders."