When it comes to building a chiseled physique, an effective shoulder workout is a must. And one of the best exercises for targeting the lateral deltoids is the seated bent over lateral raise. This exercise not only helps to sculpt the shoulders, but it also strengthens the upper back and improves posture. In this article, we'll take a closer look at how to perform the seated bent over lateral raise with proper form and technique.
What is a Seated Bent Over Lateral Raise?
The seated bent over lateral raise is a shoulder exercise that involves bending over at the waist while sitting on a bench and lifting dumbbells straight out to the sides. This movement targets the lateral deltoids, which are the muscles on the sides of the shoulders. It also engages the upper back and traps.
How to Perform a Seated Bent Over Lateral Raise
Here's a step-by-step guide to performing a seated bent over lateral raise:
- Choose a pair of dumbbells that you can lift comfortably for 10-12 reps.
- Sit on a bench with your feet firmly planted on the ground and your back straight.
- Bend forward at the waist until your chest is nearly parallel to the ground.
- Hold the dumbbells with your palms facing inward and your arms straight down to the sides.
- Keeping your arms straight, lift the dumbbells out to the sides until they are level with your shoulders.
- Pause at the top of the movement and squeeze your shoulder blades together.
- Slowly lower the dumbbells back to the starting position.
- Repeat for 10-12 reps for 2-3 sets.
Tips for Proper Form
Proper form is essential for getting the most out of this exercise and preventing injury. Here are some tips to keep in mind:
- Keep your back straight and your chest up throughout the movement.
- Engage your core to stabilize your body.
- Avoid swinging your arms or using momentum to lift the dumbbells.
- Focus on using your shoulder muscles to lift the weight.
- Exhale as you lift the dumbbells and inhale as you lower them.
Variations of the Seated Bent Over Lateral Raise
If you're looking to switch up your shoulder routine, here are some variations of the seated bent over lateral raise:
- Reverse Flyes: Instead of lifting the dumbbells straight out to the sides, lift them diagonally back and out to target the rear deltoids.
- Cable Lateral Raises: Use a cable machine instead of dumbbells to add resistance and challenge your muscles in a different way.
- Arnold Press: This exercise combines a shoulder press with a lateral raise to work all three heads of the deltoids.
The Benefits of Seated Bent Over Lateral Raises
There are several benefits to adding seated bent over lateral raises to your shoulder workout:
- Target the lateral deltoids: This exercise is one of the best for isolating and strengthening the muscles on the sides of the shoulders.
- Improve posture: The seated bent over position helps to strengthen the upper back and improve posture.
- Enhance shoulder definition: By building stronger shoulders, you'll achieve a more defined and sculpted upper body.
Conclusion
The seated bent over lateral raise is a great exercise for targeting the lateral deltoids and improving overall shoulder strength and definition. By following proper form and incorporating variations into your routine, you'll be well on your way to achieving a stronger, more chiseled upper body.