The rear lateral raise, or bent-over back fly, involves moving your arms away from the center of your body to your sides while your arms are slightly bent and you are holding a dumbbell in each hand. It works primarily your shoulders, rhomboids, and trapezius, which pull your shoulder blades together, while your spine, hip, and abdominal muscles work together to stabilize your body to prevent injury and maintain balance and posture. Use a weight that you can perform within the recommended number of reps without compensation, suggests the National Academy of Sports Medicine. If the exercise is too easy, use a heavier weight.
Standing Rear Lateral Raises
Step 1
Stand with your legs about hip-width distance apart, and hold a 10-lb. dumbbell in each hand by your sides.
Step 2
Bend your torso forward at your waist, and bend your legs slightly. Let your arms extend below your chest with your hands facing each other. Do not round your spine or stick your head forward.
Step 3
Exhale and raise your arms out to your sides with your knuckles facing up. Squeeze your shoulder blades together for one second. Lower your arms back to the starting position. Perform three sets of 10 to 12 reps.
Single Arm Rear Lateral Raise
Step 1
Stand in the same position as the previous exercise, and hold a dumbbell in your right hand. Bend your torso forward at the waist and bend your legs slightly with your arms hanging below your torso.
Step 2
Exhale and raise your right arm out to your side with your elbow slightly bent. Do not move your spine. Shift your weight slightly more to your left foot as you raise your arm up.
Step 3
Lower the arm back to the starting position. Perform three sets of 8 to 10 reps per arm.
Tips and Warnings
- Stretch your back and shoulders after your workout to alleviate any stiffness or fatigue. You can perform a back stretch by putting your palms on a wall with your arms straight and your legs about hip-width distance apart. Bend your torso forward at your waist until your back is parallel to the ground. You should feel a stretch radiating from your armpits and back and down the back of your legs. Hold this stretch for five to six deep breaths for two to three sets.
Things You'll Need
- Two 10-lb. dumbbells
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Stretch to Win"; Ann and Chris Frederick; 2006
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