The exercise is performed with the torso parallel to the ground, facing down, with the hands in front of the face. Instead of being beholden to a single machine, use dumbbells, resistance bands or a cable machine to do a variation of this move to target the backs of the shoulders. Dumbbell Lying Rear Lateral Raise The incline dumbbell reverse fly is an upper-body exercise targeting the posterior or rear deltoids, as well as the postural muscles of the upper back. For shoulders, you could do heavy overhead presses and follow it up with 2-4 sets of lateral raise reverse 21s. Maintaining torso position, raise upper arms to sides until elbows are shoulder height. The bodyweight of women entering dumbbell reverse fly lifts on Strength Level is on average heavier than those entering dumbbell lateral raise lifts. Squeeze your scapulae (shoulder blades) together as you reach the end position. Finish with 7 bottom-half partials. In fact, for the health of your shoulders, they shouldn't be completely at your sides. Reverse lunges activate your glutes, while raising your arms sculpts your abs. Since 1999, ExRx.net has been a resource for exercise professionals, coaches, and fitness enthusiasts; featuring comprehensive exercise libraries (over 1800 exercises), reference articles, fitness assessment calculators, and other useful tools.. ExRx.net has been endorsed by many certifying organizations, government agencies, medical groups, and universities.
Eb says: This is a lateral raise, but that doesn't mean your arms should be fully at your sides. Eb says: This is a lateral raise, but that doesn't mean your arms should be fully at your sides. The bent-over rear lateral raise is more versatile than the reverse pec deck. Bent Over Lateral Raise vs. Movements for the posterior deltoid done in the transverse plane are also referred to by terms like rear delt fly, reverse fly, rear lateral raise, bent-over lateral raises or other variations. The average dumbbell reverse fly entered by women on Strength Level is heavier than the average dumbbell lateral raise. Tip: Reverse 21 – Lateral Raise Start with 7 full reps, then do 7 top-half partials where you only come part of the way down.
This movement is the opposite of a chest fly. 1c. Execution. Keeping a bend in your elbows, raise the weights out to shoulder height, then lower back to the start. How to do Lateral Raise: Step 1: With a dumbbell in each hand, palms facing in, stand upright with your feet shoulder width apart and your arms down by your sides. Bend knees and bend over at hips with back flat close to horizontal. Lower and repeat. The average dumbbell reverse fly entered by women on Strength Level is heavier than the average dumbbell lateral raise. Because it targets such small muscles, this exercise is usually performed with light weight for high reps, such as 10-15 reps per set or more. The lateral raise is a movement that can be classified as a shoulder exercise, one that is modified via different angles, ranges of motion, and loading. Female comparison. The inverted fly (also known as a bent-over lateral raise, reverse fly or rear delt fly) works the posterior deltoid. Use them on "light" days. The rear lateral dumbbell raise works the back of the shoulders. Its performance method resembles the technique used in the upright lateral raise, with one main difference.