Posterior Raise - Face Down Barbell Straight Grip
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Rear Shoulders Front Shoulders Strength Dumbbell Flat Bench Pull Gym
Purpose: This exercise strengthens the front and rear deltoid muscle areas.
Benefits: This exercise isolates the posterior delt muscle as well as the anterior delt muscle
Place a flat bench on blocks to raise it. Lie face down on the bench with your head and shoulders extending over one end. Rest your feet on the floor on either side of the bench for support. Hold a barbell with an overhand grip hanging down in front of the bench with your hands about shoulder-width apart. Your arms should be parallel. This is the starting position. Keeping your shoulders down (do not shrug them) and your elbows slightly bent, raise the barbell in an arc forward and up toward your shoulder level. Exhale during this movement. Slowly lower the barbell to the starting position. Inhale during this movement. Repeat for the required number of repetitions.
The posterior (rear) deltoid or shoulder is one of the three distinct heads of the deltoid anatomy. It is typically used in tandem with the back muscles during upper body pulling exercises.
Step 1
Lie face down on a flat bench holding a barbell in both hands, hanging down, arms parallel.
Place a flat bench on blocks to raise it. Lie face down on the bench with your head and shoulders extending over one end. Rest your feet on the floor on either side of the bench for support. Hold a barbell with an overhand grip hanging down in front of the bench with your hands about shoulder-width apart. Your arms should be parallel. This is the starting position.
Step 2
Keep your shoulders down while raising the barbell to shoulder level in an arc.
Keeping your shoulders down (do not shrug them) and your elbows slightly bent, raise the barbell in an arc forward and up toward your shoulder level. Exhale during this movement.
Step 3
Lower the barbell slowly to the starting position.
Slowly lower the barbell to the starting position. Inhale during this movement. Hold the barbell with an overhand grip hanging down in front of the bench, hands shoulder-width apart. Your arms should be parallel.