Bent-over dumbbell lateral raise
Training exercises:
1) Hold a pair of dumbbells with both hands, stand with legs apart, knees slightly bent, and feet slightly wider than shoulders.
2) Bend your back from the hips, and try to make your back and waist parallel to the ground.
3) Lower your arms, bend your elbows slightly, hold the dumbbells in front of your body, with your left and right palms facing each other, and the distance between the two dumbbells is about 5-10 cm.
4) Lift the dumbbells to the outside of your body until your upper arms are parallel to the ground.
5) Keep the same back and waist posture and elbow angle.
6) Pause for a moment, then slowly lower the bell and return to the starting position.
7) Repeat the above movements until you complete a set of exercises.
Movement tips:
• Compared with the standing dumbbell lateral raise, the training focus of the bent-back lateral raise is on the posterior deltoid muscle of the shoulder.
• The back flexion angle should be at least 60 degrees, and try to reach 90 degrees. In other words, try to keep your back parallel to the ground.
• Keep your elbows and knees slightly bent, which helps protect your elbows and back. Do not straighten any joints during the dumbbell up and down movements. The back and waist will weaken the training intensity of the shoulder deltoids; and when the arms are straightened, the training is not the shoulder deltoids, but a weird triceps exercise.
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