Band Bent-Over Lateral Rear Raise
Strengthen your rear deltoids with the Band Bent-Over Lateral Rear Raise! Improve posture and shoulder stability with this effective exercise.
The Band Bent-Over Lateral Rear Raise mainly works the shoulders, with help from the traps and back. You'll need: resistance bands.
Required Equipment
Band Bent-Over Lateral Rear Raise Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid)
Secondary
Upper Traps (trapezius, upper fibers); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Band Bent-Over Lateral Rear Raise Variations and Alternatives
How to do the Band Bent-Over Lateral Rear Raise
Secure a resistance band to a low, stable anchor point. Make sure it is firmly attached and will not come loose during the exercise.
Stand facing the anchor point and hold the other end of the resistance band with each hand. Your palms should be facing each other.
Slightly bend your knees and hinge at the hips to bend over until your upper body is almost parallel to the floor. Keep your back straight and your head in a neutral position aligned with your spine.
With a slight bend in the elbows, start with your arms extended towards the anchor point, hands close together.
Exhale as you raise your arms out to your sides, keeping the elbows slightly bent, until they are parallel to the ground. Your shoulder blades should retract as your arms rise.
Squeeze your shoulder blades together at the top of the movement, focusing on contracting your rear deltoids.
Inhale as you slowly lower your arms back to the starting position under controlled motion.
Perform the desired number of reps, maintaining good form throughout the set.
Make sure to avoid using momentum or swinging the arms to lift the band. The movement should originate from the shoulders.
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Band Bent-Over Lateral Rear Raise FAQs
What muscles does the Band Bent-Over Lateral Rear Raise work?
The Band Bent-Over Lateral Rear Raise mainly works the shoulders, with help from the traps and back. The main muscles are the posterior deltoid.
What equipment do you need for the Band Bent-Over Lateral Rear Raise?
Resistance bands.
What workout day should the Band Bent-Over Lateral Rear Raise go on?
It belongs on pull day in a push/pull/legs routine.
What are some Band Bent-Over Lateral Rear Raise variations and alternatives?
Similar exercises include the Band Bent-Over Rear Deltoid Kickback, Band Behind-Neck Shoulder Press, Band Bent-Over Lat Pulldown and Band Bent-Over Row.
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