Posterior Raise - Flat Dumbbell Alternate
Recommendations: 2-3 Sets, 8-12 Reps, 60 Wght
Beginner Rear Shoulders Lats Traps Strength Dumbbell Flat Bench Pull Gym
Purpose: This exercise strengthens the rear deltoid muscle area.
Benefits: This exercise isolates the posterior delt muscle.
Lie face down on a supine (flat) bench. Grasp dumbbells with palms facing down. Your legs hang off the bench with your toes supporting you on the floor. Let the dumbbells hang down beside the bench. Your elbows should be slightly bent. This is the starting position. Lift the right dumbbell to the side up in line with your ears. Keep your elbows slightly bent and ensure that the weights come up in an arc. Exhale during this movement. Lower the weight slowly to the starting position. Inhale during this movement. Lift the left dumbbell to the side up in line with your ears. Keep your elbows slightly bent and ensure that the weights come up in an arc. Exhale during this movement. Lower the weight slowly 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
While face down on a flat bench, grasp dumbbells underneath the bench.
Lie face down on a supine (flat) bench. Your legs hang off the bench with your toes supporting you on the floor. Grasp dumbbells with palms facing down. Let the dumbbells hang down beside the bench. Your elbows should be slightly bent. This is the starting position.
Step 2
Raise the right dumbbell in an arc to the side to the level of your ears.
Lift the right dumbbell to the side up in line with your ears. Keep your elbows slightly bent and ensure that the weights come up in an arc. Exhale during this movement.
Step 3
Lower the weight slowly to the starting position.
Lower the weight slowly to the starting position. Inhale during this movement. Grasp dumbbells with palms facing down. Let the dumbbells hang down beside the ball. Your elbows should be slightly bent.
Step 4
Raise the right dumbbell in an arc to the side to the level of your ears.
Lift the left dumbbell to the side up in line with your ears. Keep your elbows slightly bent and ensure that the weights come up in an arc. Exhale during this movement.
Step 5
Lower the weight slowly to the starting position.
Lower the weight slowly to the starting position. Inhale during this movement. Grasp dumbbells with palms facing down. Let the dumbbells hang down beside the ball. Your elbows should be slightly bent.