The rear lateral raises, which can also be performed in a bent-over position, is an exercise that targets your rear deltoids to develop their strength as well as their hypertrophy, or growth in size. These are the little muscles that can be located on the upper back and shoulders.
Other muscles in your upper and lower body, such as your trapezius and rhomboids, can also be strengthened by performing rear lateral raises.
Rear lateral rises have a ton of benefits, but two of the most important ones are that they maintain correct posture and assist make everyday and athletic motions easier.
Continue reading to find out how to perform rear lateral raises, the benefits of doing so, and the precautions you should take.
What exactly is a “inner lateral rear raise”?
Dumbbells are the equipment of choice for the exercise known as the rear lateral raise. To achieve this position, you will need to hinge at the hips and bring your torso nearly parallel to the floor. After that, you should raise your arms upwards and out to the sides.
The posterior deltoids are the primary muscle group that is worked when performing rear lateral raises. The following is a list of all the muscles that benefit from this exercise:
- Lateral Deltoids
- Teres Minor
- Middle And Lower Trapezius
- Erector Spinae
- Triceps Brachii
- Wrist Extensors
- Gluteus Maximus
- Adductor Magnus
Instructions On How To Perform Rear Lateral Lifts.
Include rear lateral lifts as part of your normal weightlifting practice to maximize the growth of your muscles. You may also incorporate them into your warmup routine by doing so.
Aim for at least one or two days of rest in between sessions to give your muscles a chance to recover and grow stronger. You should focus on working different muscle groups on the days that follow one another. Every week, you should give yourself at least one full day to rest.
Perform three to five sets of twelve to twenty repetitions each.
The Rear Laterals Raises While Standing.
To perform a rear lateral lift while standing:
- Throughout the entirety of this workout, make sure that your elbows are slightly bent.
- Place your feet about the same distance apart as your hips, and bend your knees just a little bit.
- While your arms are resting alongside your body, you should be holding a dumbbell in each hand.
- As you bend forward at the hips, make sure to lengthen your spine and engage your abdominal muscles.
- Put your body in a position where your torso is practically perpendicular to the ground.
- You should let your arms dangle down below your shoulders with the palms of your hands facing each other.
- As you elevate the weights to the sides, be sure that your shoulder blades are engaged.
- When your elbows are at shoulder height, stop the movement. Your ring finger, or pinky finger, ought to be positioned just above your thumb.
- Bring the dumbbells up to their original position in the slack position as slowly as you can.
A Seated Rear Laterals Raises Position.
Sit on the edge of a flat bench or chair to perform this variation of the exercise. Keep in mind that the directions for the standing rear lateral lift apply here as well.
On An Inclined Bench, Perform A Prone Rear Lateral Rise.
This variance contributes to the preservation of alignment and correct shape. You won’t be able to complete the workout since you won’t be able to move your torso or use momentum.
Place your back on an inclined bench and lie down. Keep in mind that the directions for the standing rear lateral lift apply here as well. Maintain a hard, steady pressure on your chest against the pad during the entire exercise.
If you do not have access to an inclined bench, you can substitute a high table or a plyo box for the incline bench by placing your forehead on one of these. If you want to stop your upper body from moving, you should keep your forehead from rising above the surface.
- Avoid using weights that are excessive in their heaviness. They may compromise your form in order to make you swing or bounce while you are performing the activity. Your objective is to keep your body stationary and to prevent yourself from lifting utilizing momentum.
- It is preferable to perform a greater number of repetitions with a lighter weight than it is to employ a load that is excessively heavy. You will have more control over your movements if you choose a lighter weight. Your posterior deltoids will be targeted and strengthened as a result of this exercise.
- To improve your body’s stability, bring your shoulder blades back and down toward your back. At the very top of the movement, squeeze both of them together.
- Rotate your upper arms in a direction that is perpendicular to your torso while you perform this exercise. Because of this, you won’t have to rely on your back muscles or your latissimus dorsi in order to finish the action.
- By bending your knees ever-so-slightly, you can avoid hyperextending your spine and making it much simpler to maintain a straight posture.
- If you notice that your low back has rounded, you should either bend your knees slightly further or slightly lift your torso.
What Advantages Does Performing Rear Lateral Raises Have?
You may increase strength in your rear deltoids and upper body by working on strengthening the muscles in your shoulders and upper back. Your upper body will appear bigger, stronger, and more toned if you train your deltoids effectively, which is important from an aesthetic standpoint.
The development of these muscles reduces the risk of injury, encourages excellent posture, and contributes to the stabilization of the shoulders. It also has the potential to help your body become more aligned and symmetrical.
It is essential to isolate the posterior deltoids when performing rear lateral rises because the muscles that are close by often do the work when exercising. The rhomboids, trapezius, and latissimus dorsi are all included in this group of muscles.
Strength training, better posture, and increased mobility all contribute to improved performance in a variety of physical activities, including sports and everyday tasks such as pushing, pulling, and reaching.
When you execute weightlifting exercises such as the bench press, snatch, and deadlift, having powerful rear deltoids might provide you an advantage in terms of strength and stability. They are useful for pushups, handstand pushups, and dips as well.
- Working out your muscles can also include:
- Build up the density of your bones.
- can assist you in preserving a healthy weight.
- your overall health and wellness will improve.
- Improve your mental performance by reading more.
- increase your energy levels.
- Increase your mobility while also working on your flexibility and stability.
Who Shouldn’t Be Performing Rear Lateral Raise Position?
Assuming you are in generally decent physical shape and maintain a consistent exercise plan, you should be able to perform rear lateral raises without risking injury.
Before beginning this exercise, you should consult a physician, a physical therapist, or a personal trainer if you are new to working out, if you have injuries, or if you have any medical concerns. Be sure that you are able to maintain a natural breathing pattern throughout the action. Put an end to this workout immediately if you feel any kind of pain or discomfort after practicing it.
The Final Thought
Your posterior deltoid will be targeted specifically with the rear lateral rise. Your shoulders and upper body will benefit from increased strength, tone, and stability when you focus on developing this muscle.
Exercises for pressing, pulling, and pressing overhead benefit from developed deltoids. This makes it simpler for you to complete your athletic and daily activities while simultaneously lowering the likelihood that you will sustain an injury.
When incorporating rear lateral rises into your routine, proceed with caution, and think about getting assistance from a fitness professional when you first start out.