Are you tired of doing the same old upper body exercises that yield little to no results? If you are struggling to add definition and tone to your back, specifically your rear deltoids, then you have come to the right place. Many people find it challenging to engage and strengthen this muscle group with traditional weight lifting. However, fear not, because there is a solution – resistance band bent over rear lateral raises. In this blog post, I will show you how to perform this exercise properly so that you can finally target those hard-to-reach muscles and achieve the toned back you’ve always wanted.
Resistance Band Bent Over Rear Lateral Raises Summary
- Primary Muscles: Deltoid – Posterior
- Secondary Muscles: Deltoid – Lateral, Infraspinatus, Rhomboids, Teres Minor, Trapezius – Lower, and Trapezius – Middle
- Equipment: Resistance Band
- Mechanics Type: Isolation
- Force: Pull
- Utility: Auxiliary
Resistance Band Bent Over Rear Lateral Raises Instructions
- Setup for lateral raises by holding the resistance band handles in your hands and lying the band on the ground. Then step on the band with both feet a little wider than shoulder-width.
- Then switch the handles to the opposite hands so that the band is crossing infant of you.
- Before you begin to bend over at your hips, and ensure the bands are tight with you arms hanging straight down.
- Now, execute the raises by pulling with your back and maintaining your arms extended like you are getting wings.
- Flex you back at the top once you have reached your maximum mobility.
- Finally, return you hands back to the starting position.
- Repeat your lateral raises for 8-12 reps.
Video Tutorial
Resistance Band Bent Over Rear Lateral Raises Muscles
Target (Agonist)
Synergists
Dynamic Stabilizers
- None
Stabilizers
- Adductor Magnus
- Erector Spinae
- Gluteus Maximus
- Hamstrings
- Quadriceps
- Triceps Brachii
- Wrist Extensors
Antagonist Stabilizers
- None
Benefits of Resistance Band Bent Over Rear Lateral Raises
Performing Resistance Band Bent Over Rear Lateral Raises as part of a strength training or fitness routine can help to specifically target the posterior deltoid muscle. This exercise helps to develop strength and stability in this key muscle group, which is important for helping to maintain proper posture and balance. Additionally, performing Resistance Band Bent Over Rear Lateral Raises can help to improve the range of motion in the shoulder joint, helping to prevent injury and improve overall performance in other exercises.
Tips for Performing Resistance Band Bent Over Rear Lateral Raises
If you’d like to attain the right outcomes, adhere to these simple and easy tips. Furthermore, if you need to prevent injuries, implement these tips.
- Keep You Core Flex. For any bent over-exercise, you should support your back by flexing your core to increase your internal pressure around your spine.
- Add More Bands To Multiply The Workout. If you find that you can easily perform 12 or more reps every exercise, then you should add to the level of resistance. You can either do this by elongating the band extra at the outset of the movement or by using more bands. The popular technique is to add additional bands since it is easily repeatable to get a similar resistance on every workout.
- Slow Each Rep Down For Improved Strength Gains. When you raise the time under tension, you are engaging your muscles more, and they will respond by developing toned muscles. You can accomplish this without raising the resistance by doing slow reps roughly 4 – 6 seconds flexing and pause then 4 – 6 seconds extending.
Benefits and Tips Video
Frequent Mistakes To Avoid
You should refrain from these fairly typical mistakes to ensure ideal form and improved tonning. In addition
- Don’t bend your back, keep you back nice and straight.
- Don’t bend you elbows to much, a little bend is O.K.
- Stop Cheating. Most of the time, cheating is utilizing momentum as a substitute for the strain of your target muscle tissue. Once in a while, a little cheating on your final rep can be good to overload your muscle, however not for more than a small number of reps.
Find More Resistance Band Exercises Here
Variations and Complementary Exercises
Resistance Band Bent Over Rear Lateral Raises is a great exercise for targeting your shoulders and upper back muscles, but it can become tedious if done too often. To keep your workout routine fresh and to target your muscles from different angles, try the following variations, complementary, or alternative exercises.
Resistance Band Straight Back Seated Rows
Resistance Band Straight Back Seated Rows is an excellent complementary exercise to Resistance Band Bent Over Rear Lateral Raises. This exercise works the muscles of the back, helping to build strength and stability in the upper body. With the band secured around a stable object, the user sits on the floor and pulls the band back, squeezing the shoulder blades together. This exercise not only strengthens the back muscles but also helps to improve posture and balance. Furthermore, this exercise helps to target the muscles of the upper back that are not normally targeted during Bent Over Rear Lateral Raises, further helping to build a stronger upper body.
Resistance Band Standing Rows
Resistance Band Standing Rows is a great complementary or alternative exercise for Resistance Band Bent Over Rear Lateral Raises. This exercise works the same muscles as the rear lateral raise, but in a different way. Standing Rows involve gripping the resistance band in each hand, feet shoulder-width apart, and pulling back until your elbows are bent and your shoulder blades are retracted. This exercise works the back muscles, biceps, and shoulder muscles, and can help with shoulder stability and posture. It can also be done as a unilateral exercise to work each side of the body separately.
Resistance Band Seated Rows
Resistance Band Seated Rows is a great complementary or alternative exercise for Resistance Band Bent Over Rear Lateral Raises. It works the same muscles as the Bent Over Rear Lateral Raises but in a different way. With Resistance Band Seated Rows, you sit on the floor with your feet together and your legs straight in front of you. Hold one end of the band in each hand and pull the band back towards your chest while keeping your back straight and your arms close to your body. This exercise helps strengthen the back muscles and the shoulders, making it a great way to complement or substitute for the Bent Over Rear Lateral Raises.
Check Out These Top Resistance Band Exercises
Resistance Band Face Pulls
Resistance Band Face Pulls are a great complementary or alternative exercise to Resistance Band Bent Over Rear Lateral Raises. This exercise works the same muscles as rear lateral raises, but in a different way. It involves holding a resistance band in both hands and pulling it towards the face while keeping the elbows out and bent. This exercise helps to strengthen the back, shoulders, and arms while improving posture and stability. It also helps to increase muscular endurance and flexibility. Resistance Band Face Pulls can be used as a stand-alone exercise, or as an alternative to Bent Over Rear Lateral Raises for a more complete upper body workout.
Resistance Band Bent Over Shoulder Rows
Resistance Band Bent Over Shoulder Rows are a great complementary or alternative exercise to Resistance Band Bent Over Rear Lateral Raises. This exercise strengthens the upper back and shoulders, while targeting the same muscle groups as the lateral raises. To perform this exercise, stand with your feet hip-width apart and hold a resistance band in both hands. Bend your knees slightly and lean your torso forward until it is almost parallel to the floor. Keep your back straight and pull the band up toward your chest, squeezing your shoulder blades together. Slowly lower the band back to the starting position. This exercise helps to improve posture, build shoulder strength and stability, and can be done with a variety of resistance bands for different levels of difficulty.
Resistance Band Bent Over Shoulder Rows
Resistance Band Bent Over Shoulder Rows is an exercise that targets the upper back and shoulder muscles. It is an excellent alternative or complementary exercise to Resistance Band Bent Over Rear Lateral Raises, as it works the same muscles but in a different way. During this exercise, you stand with your feet shoulder-width apart and hold a resistance band in each hand. Bend your knees slightly and lean forward from your hips until your torso is at about a 45 degree angle. Pull the bands up towards your armpits, squeezing your shoulder blades together as you go. Slowly release the bands and return to the starting position to complete one repetition. This exercise can be done with light or heavy resistance bands depending on your fitness level.
Find More Back Exercises Here
Opposing Complementary Exercises
To maximize the benefits of Resistance Band Bent Over Rear Lateral Raises, it’s important to incorporate exercises that work opposing muscle groups. This will help to balance out the body and ensure that all muscles are equally conditioned. The following exercises are designed to do just that.
Standing Cable Chest Press
The Standing Cable Chest Press is a great complementary exercise to the Resistance Band Bent Over Rear Lateral Raises. The Standing Cable Chest Press targets the chest muscles while the Resistance Band Bent Over Rear Lateral Raises target the rear deltoids, or shoulder muscles. By engaging opposing muscle groups, this combination of exercises helps to create a balanced upper body workout. This helps to ensure that all areas of the upper body are equally strengthened and conditioned, providing the best possible results.
Push Ups
Push ups are a great way to complement Resistance Band Bent Over Rear Lateral Raises. Push ups target the chest, shoulders, and triceps, the opposing muscle group to the back, shoulders, and biceps worked in the lateral raise. Push ups can be performed at a variety of levels of intensity to ensure maximum muscle activation. This allows for a complete and thorough workout that targets both the opposing and complimentary muscle groups. Additionally, this exercise is low impact and can be done from the comfort of your home.
Push Up From Knees
Push Up From Knees is a great exercise to complement Resistance Band Bent Over Rear Lateral Raises. This exercise targets the chest, shoulders and triceps muscles, while the Resistance Band Bent Over Rear Lateral Raises target the back and rear deltoids muscles. Doing Push Up From Knees before the Resistance Band Bent Over Rear Lateral Raises will help to engage the muscles in the chest, shoulders and triceps, making it easier to effectively complete the Resistance Band Bent Over Rear Lateral Raises with more intensity and focus. Additionally, Push Up From Knees can also help to improve overall core strength and stability, which will further enhance the results of the Resistance Band Bent Over Rear Lateral Raises.
Get Ready to Strengthen Your Back with Resistance Band Bent Over Rear Lateral Raises!
Now that you’ve learned about the benefits of resistance band bent over rear lateral raises, it’s time to get ready to strengthen your back! Before you start any exercise, it’s important to warm up your muscles and stretch properly. Make sure you have a resistance band that is appropriate for your fitness level and can provide enough resistance for a challenging workout. Take your time and focus on your form to maximize the efficiency of each repetition. Remember, slow and steady wins the race; rushing through exercises can lead to injury. With these tips in mind, you’re ready to strengthen your back with resistance band exercises!
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Back Resistance Band Exercises
