ActivTrax

Bent Over Rear Deltoid

Primary Muscles: Rear Delts
  • Instructions
  • In Brief
  • Key Points
  1. Start Position: Exhale as you slowly raise your arms out to your sides.
  2. Middle Position: As you raise, concentrate on rotating from your shoulders only. Move your upper and lower arms as a single unit and keep your back stationary.
  3. End Position: Raise the dumbbells as high at possible, aligned with your shoulders. Do not bend your wrists or lock out your elbows. Hold for 1/2 a second, squeezing your shoulder blades together. Never hyperextend your back.
  4. Return to Middle: Inhale as you slowly return to starting position.
  5. Return to Start: Do not lock out your elbow.Repeat the movement for the recommended number of repetitions.

Instructions

  1. Start Position: Exhale as you slowly raise your arms out to your sides.
  2. Middle Position: As you raise, concentrate on rotating from your shoulders only. Move your upper and lower arms as a single unit and keep your back stationary.
  3. End Position: Raise the dumbbells as high at possible, aligned with your shoulders. Do not bend your wrists or lock out your elbows. Hold for 1/2 a second, squeezing your shoulder blades together. Never hyperextend your back.
  4. Return to Middle: Inhale as you slowly return to starting position.
  5. Return to Start: Do not lock out your elbow.Repeat the movement for the recommended number of repetitions.

Key Points

  1. Throughout the entire range of motion:

    • Keep your back straight, head aligned with your spine, and knees slightly bent.
    • Do not bend your wrists.
    • Rotate from your shoulders only, keeping your upper arms, elbows, and back stationary.
    • Keep a slight bend in your elbows.
    • Do not bend your wrists.

  2. Use your shoulders to perform the exercise, not your back

  3. At end position never hyperextend your lower back