Starting Position: Standing with a dumbbell in each hand, bend over at the hips until your torso is just about parallel to the floor. Keep your chest out, back flat and your knees slightly bent, and let the dumbbells hang directly beneath you with your elbows straight but not locked out, palms facing each other.
Action: Maintaining the same slightly bent position of your elbows throughout, powerfully raise the dumbbells up and out to your sides until your upper arms are about parallel with the floor and at the level of your shoulders. After flexing your rear delts strongly at the top, slowly lower the dumbbells back toward the start position, stopping just short to maintain tension on the muscles, and reverse into the next rep.
Do: Try “pouring” out the dumbbells at the top — angle your wrists just slightly downward so your thumb is lower than your pinkie, as if you’re letting a small flow of water out of a jug. It tends to accent the squeeze on the rear delt.
Don’t: Bounce your knees and rock your upper body to add momentum to your reps.
Variations: The bent-over raise can also be done seated — sit at the end of a flat bench and bend over so your chest is just above your lap. This option is helpful if you tend to cheat your reps up with extra body english while standing. You can also do laterals one arm at a time.
Encontre um Programa
