The Body Sculpting Bible for Women (78 page)

As you lift the dumbbells to the sides of your body, your elbows will be leading the motion. Many people who do this and similar exercises lead the movement with the dumbbells and take all of the focus off the shoulders. When you lead the exercise movement with the dumbbells, you will not optimally stimulate the desired rear deltoid muscles.

TECHNIQUE AND FORM

Slowly and without momentum, begin lifting the dumbbells out to each side of your body.

Try to move your whole arm together, or at least make sure that the elbows are leading the movement.

Do not lift your torso as you lift. If you find that you are in fact lifting your torso for momentum assistance, stop! Either lighten the weight or rest for one minute and do your next set. Don’t just go through the motions just to get the weights up. Focus on isolation of the rear deltoid muscles, and make them work hard.

Make sure that you lift the dumbbells straight out to your sides rather than behind you. This is very important for rear deltoid isolation.

Maintain your postural alignment and bring the dumbbells up to level with your shoulders or slightly higher.

Squeeze the dumbbells back while you contract the rear deltoid muscles as hard as you can. Hold this contraction for one second.

From this point, slowly begin lowering the dumbbells, making sure that you make the rear deltoid muscles continue to work during the lowering portion of the exercise.

As you reach the start position, do not rest. Slowly begin lifting the dumbbells out to each side of your body in a smooth, controlled and fluid motion, without using momentum.

FAQ:

I don’t feel the stimulation in my rear deltoids as much as I feel it in my triceps and upper back muscles. Why is this?

ANSWER:

If this is the case, try bringing your arms a little further in front of your body as you lift. This slight variation should redirect the stimulation to the rear deltoids. As far as the triceps are involved, you must work to maintain that slight bend in the elbows throughout the exercise. You will experience the triceps involvement if you can’t maintain it. The place where this customarily happens is at the top of the movement, where the elbow is extended.

Two-Arm Cable Lateral Raise

Using cables to perform laterals provides resistance during the positive and negative phases of your repetition. You may need to use lighter weights than usual for this exercise. Any pain in your neck is an indication that the weight you are lifting may be too heavy. Make sure to keep your head in line with your spine throughout this exercise.

PROPER ALIGNMENT

Place the pins at the desired weights in the cable machine.