Σκυφτές πλάγιες οπίσθιες άρσεις αλτήρων (πίσω δελτοειδής)

Instructions

Preparation

Sit on edge of bench with feet placed beyond knees. Bend over and rest torso on thighs. Grasp dumbbells with each hand under legs. Position elbows with slight bend with palms facing together behind ankles (as shown) or just to sides of ankles.

Execution

Raise upper arms to sides until elbows are shoulder height. Maintain upper arms perpendicular to torso and fixed elbow position (10° to 30° angle) throughout exercise. Maintain elbows height above wrists by raising "pinkie finger" side up. Lower and repeat.

Comments

Dumbbells are raised by shoulder transverse abduction, not external rotation, nor extension. Upper arm should travel in perpendicular path to torso to minimize relatively powerful latissimus dorsi involvement. This mean at top of movement, elbows (not necessarily dumbbells) should be directly lateral to shoulders since elbows are slightly bent forward. To exercise posterior deltoid and not lateral deltoid, keep upper torso close to horizontal. Positioning upper torso at 45° is not sufficient angle to target rear deltoids. The spine can be flexed to achieve this positioning if thighs can provide sufficient support for torso. Some individuals may not be able to bend sufficiently at hip due to flexibility or girth constraints. Also see Rear Lateral Raise Errors and Low Back Alignment Exceptions.