Elevaciones posteriores con mancuernas ¿Qué es y cómo hacerlo correctamente?

Male

Dumbbell Rear Lateral Raise

Muscles involved

Integrating the dumbbell rear lateral raise into your programming works wonders when placed strategically as a finisher at the end of your upper body or shoulder session. While lightweight sets can serve as an active warm-up for joint mobility, utilizing this movement during your final isolation block allows you to thoroughly exhaust your shoulders without systemic fatigue. Holding a dumbbell in each hand and lifting outward with control concentrates tension directly on the rear delts. It is the ideal closing exercise to achieve a comprehensive burn, complete balanced shoulder development, and finish your workout with high intensity.

How to do it

1. Lie face down on an inclined bench with a dumbbell in each hand. 2. Extend your arms perpendicular to the floor with your elbows slightly bent. 3. Elevate your arms to the sides in an arc until your elbows reach shoulder height. 4. Lower in a controlled manner to the starting position, maintaining the contraction of your shoulders and back.

Equipment required

Mancuernas

Muscles worked

Tips

- Avoid using torso momentum to elevate the dumbbells. - Direct your elbows towards the ceiling at the top of the movement. - Keep your elbows slightly bent but fixed during the entire exercise.