11.03.2015

Bent over lateral raises,intense leg workout at home,getting abs to show - Test Out

If you’re looking to build an impressive, muscular body, properly developed shoulders are an absolute must. Full, thick deltoids will cause your upper body to appear wider and thicker and will help to create that v-tapered look that all bodybuilders strive for.
Choose the wrong exercises (or execute them incorrectly) and you’ll end up shifting the stress off of the deltoid muscle and onto surrounding muscles such as the chest, traps and upper back. In this article I’m going to outline the absolute best shoulder exercises for mass and give you some quick tips to maximize their effectiveness. The shoulder contains 3 separate heads that perform the function of lifting and rotating the arm: the anterior head (the front), the medial head (the side) and the posterior head (the rear). Firstly, the military press shifts most of the focus onto the anterior head with minimal involvement of the medial head.
Side lateral raises are a very important exercise because they’re the only movement that allows you to directly isolate the medial head of the shoulder with minimal involvement of the anterior and posterior head.
You can either perform your side lateral raises using dumbbells (both arms at the same time) or a cable (one arm at a time). Tip #2: In order to minimize the involvement of the anterior head, focus on leaning slightly forward, keeping your shoulders down and back and pulling the weights up using your elbow and pinky finger rather than your hand. Tip #3: Keep your abs tight and flexed throughout the entire movement to take the spinal erectors out of the equation and shift even more stress onto the medial head of the shoulder. Rear lateral raises isolate the posterior head of the shoulder to round out your overall shoulder development. Because the posterior head is heavily stimulated during all rowing movements for your back, rear lateral raises are not an absolute must for everyone. As with side lateral raises, your rear lateral raises can be performed using dumbbells or a cable. Tip #2: Allow your shoulders to relax and hang slightly forward throughout the entire exercise.
Though a very common exercise you’ll see being performed in the gym, there’s actually no real reason to bother isolating the anterior head of the shoulder using front raises. The anterior head is heavily stimulated on all of your basic pressing movements for chest and shoulders, and for that reason it doesn’t require any additional work.
For complete and well-rounded shoulder development all you really need is a basic seated overhead dumbbell press, side lateral raise (dumbbell or cable) and bent over rear lateral raise (dumbbell or cable).
And just as important as it is to choose the right exercises, it’s equally important to make sure that you utilize proper form at all times.
Make sure to follow the tips outlined in this article to ensure that you’re getting the greatest shoulder stimulation possible while keeping your joints healthy in the process.
Sean Nalewanyj is a best-selling fitness author, natural bodybuilder and success coach who has been publishing science-based, no B.S muscle building and fat loss information online since 2005.
Form Instruction: Bend over so upper body is 30 degrees to floor holding dumbbells in both hands. The arms need to be going up perpendicular to the body (a 90 degree angle between the body and the arms).


Performing the exercise with the torso at that 30 degree angle to the floor is critical to getting the rear deltoids to do the majority of work. Bent-Over Lateral raises can also be done seated (bending at the waist) with the same form but are most commonly (and most easily and effectively) done standing. Recommended Reps For Muscle Building: 6-12 the majority of the time, trying higher or lower reps on occasion. Lying Rear Lateral Raises - With the same motion but lying stomach-down on an elevated bench. Machine-Based Lateral Raises - Cable machines give you an option to perform the exercise as well as some lever machines. Substitutions: Lying Rear Delt Rows (lying stomach-down on an elevated bench, raising a barbell or dumbbells up with the upper arms at a 90 degree angle to the body) are a good substitution.
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The barbell locks your arms into a fixed movement pattern which increases your chances for rotator cuff injury. This allows for balanced development of each shoulder since one arm can’t cheat for the other. This keeps the tension on the shoulder throughout the entire movement and reduces the chance of injury.
A lot of lifters end up performing partial reps by only bringing the weights down until their upper arms are parallel to the floor. When you place a large arch in your lower back you end up shifting the tension onto your chest while minimizing shoulder involvement.
This is because cable side laterals keep the tension on the deltoid throughout the entire movement, whereas at the bottom of a dumbbell side lateral there is almost no tension on the shoulder at all. Going too heavy puts a lot of stress on the shoulder joint, which is an area very susceptible to injury.
Going any higher simply recruits the traps and provides no additional stress on the shoulders. Again, because the dumbbell variation provides no resistance in the bottom position, cables are probably a better choice.
If you allow your scapula to retract (even slightly) it shifts the tension away from the shoulder and onto the muscles of the back. Over-developing the anterior head is actually dangerous because it causes the shoulder blade to roll forward, increasing the chance of rotator cuff injuries.
Although the movements themselves are fairly straightforward, any small errors can easily take the stress off of your shoulder and place it onto surrounding muscles.
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With elbows slightly bent, raise both arms to simultaneously to shoulder height and then lower to starting position again. Keep palms facing towards each other at the bottom of the exercise and downwards at the top. The lesser the angle (the closer to the body the arms are moving), the more and more the lats take over the work - it becomes a Bent-Over Row. The higher the angle, the more the side delts are going take over the exercise - the more it becomes a Standard Lateral Raise. Or done with the same starting position as one-arm dumbbell rows (one knee and off arm up on a bench). If having trouble with back discomfort on bent-over lateral raises, cable and lever machines can offer an alternative where you are seated straight up and moving the resistance back in to mimic the form of the bent-over lateral raises. Lean forward until your chest is touching your legs and pick the dumbbells up off the ground. With the dumbbell press, the movement begins with your arms out to the side, which allows you to involve both the anterior and the medial head. Performing only the top half of the rep reduces shoulder involvement and uses mostly triceps. In addition, using excessive weight brings other muscles into play (such as the traps and spinal erectors) and reduces the tension on the medial deltoid.
In an industry that has become completely overrun with gimmicks, false information and outright scams, you can trust this site as an honest, reliable resource to help you reach your fitness goals. The more you bend the elbow, the easier the exercise becomes due to leverage - if you are tending towards bending the arms more than just a bit it likely means you are using too much weight.
The Dumbbell Rear Delt Row (one knee up on the bench and the off-arm supporting the body weight - same starting position as the One-Arm Dumbbell Row - raising the elbows up at a 90 degree angle to the body). Momentum is a serious threat to the effectiveness of this exercise - keep it slow and controlled. These rows use the same 90 degree angle between the body and upper arm but differentiate themselves from the raises as they allow the elbow bends. Raise the dumbbells out to your sides until your upper arms are slightly higher than your shoulders. This is an exercise where you'll have to go fairly light in order to allow for a full range of motion.



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