Bent-Over Lateral Raises (Rear Delt Raises)

Description

PURPOSE: To develop the posterior (rear) head of the deltoid. This is the most commonly underdeveloped part of the shoulder because it's not visible in the mirror. However, rear delts are critical for a complete, three-dimensional shoulder appearance and for balanced shoulder health. EXECUTION: (1) Bend forward at the waist until your torso is roughly parallel to the floor (or sit on the edge of a bench and lean forward). Hold a dumbbell in each hand hanging straight down. (2) Keeping a slight bend in your elbows, raise the dumbbells out to the sides in an arc until your arms are parallel to the floor. (3) Squeeze your rear delts at the top, then lower slowly. KEY TIPS: Don't raise your torso during the movement—keep it parallel to the floor throughout. Focus on squeezing the rear delts, not pulling with the traps or rhomboids. Use lighter weight than you think—rear delts are small muscles. Arnold: 'Most bodybuilders neglect their rear deltoids, which creates an imbalanced appearance from the side. I always made sure to include rear delt work in every shoulder session.' VARIATIONS: Face Pulls (cable), Reverse Pec Deck, Prone Incline Raises (lying face down on an incline bench).