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Overview
The rear deltoid muscles are worked during seated dumbbell laterals using a movement very similar to the standing/bent over dumbbell laterals. This exercise, however, is more strict and allows for greater focus on the rear shoulder muscles (posterior deltoids). Secondary stress is also placed on the medial deltoids, the trapezius, and other upper back muscles.
Setup
Take a dumbbell with the proper weight in each hand and sit at the end of a flat bench or an upright bench. Your feet should be touching each other directly in front of the bench and your thighs should be pressed together. Lean forward so that your upper body is pressed firmly against the top of your legs and your arms hanging down on each side. Your hands should be holding each weight directly below your upper thigh and the elbows should be just slightly bent.
Movement
Use the strength in your rear shoulder muscles to pull the weight directly out to the sides or even slightly forward until the weight is raised just a little bit higher than shoulder level. Squeeze for a moment at this point of peak contraction, and then lower the arms back along the same path to the beginning point of the exercise. Repeat this movement for the desired number of repetitions.
Tips From the Trainer
Be sure to keep your elbows slightly bent and the head up throughout this exercise. Looking directly into a mirror can help you to ensure that you are doing this exercise with proper form. Also, be sure to keep your upper body against the top of your legs throughout the movement. Doing so helps to keep the focus of the exercise on your posterior deltoids instead of shifting the weight to your medial deltoids as your body raises upward.
One very common mistake that is made while performing this exercise is to allow the weights in your hands to travel toward the rear. This shifts the focus of the exercise away from you shoulders and to the triceps. When lifting the weights upward, bring the weights directly out to the sides or even allow them to travel forward just slightly. This will help to keep the focus of this exercise on your shoulder muscles.
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