Online Fitness Trainer, Exercise Programs & Workout Routines

Lateral Raise and Rear Lateral Raise

Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Shoulders

Calories Burned:  408 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Deltoids
Secondary Muscles Trained:  Rear Deltoids, Medial Deltoids
Stand with feet hip-width apart holding a dumbbell in each hand in front of your thighs. Bend your knees slightly. Now lift the dumbbells up and out to your sides  until they reach shoulder height. That’s a lateral raise. Lower the weights in a slow, controlled fashion and repeat the lateral raise for a total of 8 reps. Then, immediately bend forward at your hips, keeping your lower back naturally arched, not rounded. Allow the weights to extend your arms hanging beneath you perpendicular to the floor. From this position, lift each dumbbell out to your sides, raising them to about torso height while squeezing your shoulder blades together. That’s a rear lateral raise. Lower them slowly under control and repeat for a total of 8 reps.

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