Band bent over rear lateral raise
Target your rear deltoids and upper back with the band bent over rear lateral raise.
- Movement
- Isolation
- Force
- Pull
- Per set
- 30s
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Band bent over rear lateral raise
Dumbbell Standing Bent Arm Lateral raise
Shoulders · Dumbbell
Resistance Band Bent Over Rear Delt Fly
Shoulders · Resistance Band
Resistance Band Standing Single Arm Lateral Raise
Shoulders · Resistance Band
Dumbbell Seated Bent Over Alternate Rear Delt Fly
Shoulders · Dumbbell
Description
This is a resistance band exercise that targets the upper back and shoulders. With a band under your feet, bend over at the waist and raise your arms out to the sides, keeping them straight.
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How to do Band bent over rear lateral raise
- 01Setup
Stand on the resistance band with your feet shoulder-width apart, ensuring the band is securely under both feet.
- 02Setup
Hinge at your hips, keeping a flat back and a slight bend in your knees, until your torso is nearly parallel to the floor; let the band hang from your hands with palms facing each other.
- 03
With a slight bend in your elbows, initiate the movement by squeezing your shoulder blades together and raising your arms out to the sides, leading with your elbows, until they are roughly in line with your shoulders.
- 04
Hold briefly at the top, focusing on the contraction in your rear deltoids, then slowly lower the band back to the starting position with control.
- 05
Exhale as you raise the band and inhale as you slowly lower it, maintaining tension throughout the entire movement.
Tips
- Focus on initiating the movement with your rear deltoids and upper back, not just swinging your arms, to maximize muscle engagement and prevent injury.
- Maintain a slight, consistent bend in your elbows throughout the entire movement to prevent elbow strain and keep tension on the target muscles.
- Keep your core engaged and your back flat to protect your spine and ensure proper form, avoiding any rounding of the lower back.
- Control both the eccentric (lowering) and concentric (raising) phases of the movement to fully challenge the muscles and improve shoulder stability.
Common mistakes
- Rounding the back during the movement can strain the spine; ensure you maintain a flat back and hinge properly at the hips.
- Using momentum to swing the band rather than controlled muscle contraction reduces effectiveness; focus on a slow, deliberate raise and lower.
- Raising the arms too high or shrugging the shoulders can excessively engage the traps; keep the raise level with your shoulders and depress your shoulder blades.
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Is Band bent over rear lateral raise good for beginners?
Band bent over rear lateral raise is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Band bent over rear lateral raise?
You need Band to perform Band bent over rear lateral raise. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Band bent over rear lateral raise?
Focus on initiating the movement with your rear deltoids and upper back, not just swinging your arms, to maximize muscle engagement and prevent injury. Maintain a slight, consistent bend in your elbows throughout the entire movement to prevent elbow strain and keep tension on the target muscles. Keep your core engaged and your back flat to protect your spine and ensure proper form, avoiding any rounding of the lower back. Control both the eccentric (lowering) and concentric (raising) phases of the movement to fully challenge the muscles and improve shoulder stability.
What are common mistakes when doing Band bent over rear lateral raise?
Rounding the back during the movement can strain the spine; ensure you maintain a flat back and hinge properly at the hips. Using momentum to swing the band rather than controlled muscle contraction reduces effectiveness; focus on a slow, deliberate raise and lower. Raising the arms too high or shrugging the shoulders can excessively engage the traps; keep the raise level with your shoulders and depress your shoulder blades.
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Free · iPhone only · Available on the App Store