Instructions
Preparation
- Lie chest down on elevated bench. Grasp dumbbells below to each side.
Execution
- Raise upper arms to sides until elbows are shoulder height. Maintain upper arms perpendicular to torso and a fixed elbow position (10° to 30° angle) throughout exercise. Maintain height of elbows above wrists by raising "pinkie" side up. Lower and repeat.
Comments
- Dumbbells are raised by shoulder transverse abduction, not external rotation, nor extention. Upper arm should travel in a perpendicular path to the torso to minimize latissimus dorsi involvement. Upper arm should travel in a perpendicular path to the torso to minimize latissimus dorsi involvement. Bench should be high enough to prevent dumbbells from hitting floor and close to horizontal. Lying at a 45° is not a sufficient angle to target the rear deltoids. Also see Rear Lateral Raise Errors.
Classification
| Utility: | Auxiliary |
| Mechanics: | Isolated |
| Force: | Pull |