If you're looking to build your shoulder muscles, the dumbbell bent over lateral raise is an excellent exercise to add to your routine. This exercise targets your rear deltoids, which are often neglected in traditional shoulder workouts. In this guide, we'll go over how to perform the dumbbell bent over lateral raise with proper form, common mistakes to avoid, and some tips and tricks for getting the most out of this exercise.
How to Perform the Dumbbell Bent Over Lateral Raise
To perform the dumbbell bent over lateral raise, follow these steps:
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Bend forward at the waist, keeping your back straight, until your torso is roughly parallel with the ground.
- Let your arms hang straight down towards the floor with your palms facing each other.
- Lift the dumbbells out to the sides of your body, keeping your elbows slightly bent and your palms facing the ground.
- Once the dumbbells reach shoulder height, pause for a moment before slowly lowering them back down to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes to Avoid
Here are some common mistakes to watch out for when performing the dumbbell bent over lateral raise:
- Avoid using momentum to lift the weights. Instead, focus on using your shoulder muscles to lift the weights.
- Don't raise your arms above shoulder height. This can put unnecessary strain on your shoulders and neck.
- Make sure to keep your elbows slightly bent throughout the exercise. Locking your elbows can cause injury.
- Don't use weights that are too heavy. This can lead to improper form and increase your risk of injury.
Tips and Tricks
Here are some tips and tricks to help you get the most out of your dumbbell bent over lateral raise:
- Try different grip positions to target different areas of your shoulders.
- Perform the exercise in front of a mirror to check your form and make sure you're not using momentum.
- Use a lighter weight to focus on form and technique before increasing the weight.
- Include the dumbbell bent over lateral raise in your shoulder workout routine 1-2 times per week.
Conclusion
The dumbbell bent over lateral raise is an effective exercise for building your rear deltoids and improving overall shoulder strength. By following proper form and avoiding common mistakes, you can get the most out of this exercise and see results in no time. Don't forget to include this exercise in your shoulder workout routine and adjust the weight according to your fitness level.