Posterior Raise - Low Pulley Single
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Rear Shoulders Traps Strength High Low Cable Machine Pull Gym
Purpose: This exercise strengthens the rear deltoid muscle area.
Benefits: This exercise isolates the posterior delt muscle.
Stand sideways to a low pulley machine. Bend over and hold the handle with your right hand using an overhand grip (palms facing down) and hand hanging down. Face forward (not down) with your knees slightly bent and your upper body is parallel to the floor. Keep your elbow slightly bent. This is the starting position. Raise the handle to the side up in line with your right ear. Keep your elbow slightly bent and ensure that the handle comes up in an arc. Exhale during this movement. Lower the handle slowly to the starting position. Inhale during this movement. Repeat for the required number of repetitions. Repeat the exercise using the left hand. Stand sideways to a low pulley machine. Bend over and hold the handle with your left hand using an overhand grip (palms facing down) and hand hanging down. Face forward (not down) with your knees slightly bent and your upper body is parallel to the floor. Keep your elbow slightly bent. This is the starting position. Raise the handle to the side up in line with your left ear. Keep your elbow slightly bent and ensure that the handle comes up in an arc. Exhale during this movement. Lower the handle 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 standing bent over with your knees slightly bent beside a low pulley machine. Grasp the handle in your right hand.
Stand sideways to a low pulley machine. Bend over and hold the handle with your right hand using an overhand grip (palms facing down) and hand hanging down. Face forward (not down) with your knees slightly bent and your upper body is parallel to the floor. Keep your elbow slightly bent. This is the starting position.
Step 2
Raise the handle in an arc to the side to the level of your ears.
Raise the handle to the side up in line with your right ear. Keep your elbow slightly bent and ensure that the handle comes up in an arc. Exhale during this movement.
Step 3
Lower the handle slowly to the starting position.
Lower the handle slowly to the starting position. Inhale during this movement. Bend over and hold the handle with your right hand using an overhand grip (palms facing down) and hand hanging down. Face forward (not down) with your knees slightly bent and your upper body is parallel to the floor. Keep your elbow slightly bent. Repeat as required.
Step 4
While standing bent over with your knees slightly bent beside a low pulley machine. Grasp the handle in your left hand.
Stand sideways to a low pulley machine. Bend over and hold the handle with your left hand using an overhand grip (palms facing down) and hand hanging down. Face forward (not down) with your knees slightly bent and your upper body is parallel to the floor. Keep your elbow slightly bent. This is the starting position.
Step 5
Raise the handle in an arc to the side to the level of your ears.
Raise the handle to the side up in line with your left ear. Keep your elbow slightly bent and ensure that the handle comes up in an arc. Exhale during this movement.
Step 6
Lower the handle slowly to the starting position.
Lower the handle slowly to the starting position. Inhale during this movement. Bend over and hold the handle with your right hand using an overhand grip (palms facing down) and hand hanging down. Face forward (not down) with your knees slightly bent and your upper body is parallel to the floor. Keep your elbow slightly bent. Repeat as required.