POSTERIOR LIFTS WITH DUMBBELLS

The posterior lifts with dumbbells serves to complement the training and development of the shoulders, let’s see how it is done, plus some training tips.

This is an isolation exercise, ideal for directing the work to that part of the deltoid that often lags behind the rest of the fibers.

In fact, many bodybuilders tend to have the anterior deltoid more developed by doing other exercises that are more popular such as the Bar Sitting Press and Frontal Lifts for example.

That is why in Total Bodybuilding we recommend including this exercise in your shoulder training program, not only to avoid aesthetic imbalances but also mechanical ones such as the incorrect position of the shoulder.

Some doctors believe that back exercises are enough to reinforce this area, but this is unfortunately not usually the case.

The movement is like a flapping of wings and is always done using light loads, not heavy, but better see below how to do it correctly.

HOW TO PERFORM INCLINED ELEVATIONS AND THEIR VARIANTS?

1. Sit on a bench and just tilt your bust to your knees.
2. Place your elbows slightly bent and bring the weights up without taking momentum in a fluid and continuous movement.
3. In the highest position, the hands are turned, pointing the thumb upwards, as if using a glass. For the negative phase, keep the descent of the dumbbell as much as possible.
4. To avoid contractures in the neck, look at your feet constantly. Be careful to orient your elbows even without fully extending your arms.

POSTERIOR SHOULDER LIFT ON INCLINED BENCH

1. Choose relatively light weights and lean your stomach against a bench at an incline of 30 to 45°.
2. Tense your wrist and bend your elbows slightly. These should be upwards facing.
3. Perform the movement starting from this position.

Please note that it is not possible to cheat on this move. The bottom is in a safe position and is not involved in the exercise.

In this version it can be uncomfortable as the chest is crushed against the bench, and the position of the head can be annoying because of the height of the back of the bench.

INCLINED AND STANDING REAR LIFT

1. Tilt the bust to about 30-45°.
2. Make sure you don’t round your back.
3. Perform the same technique as if it were the bench exercise.
4. In this case they can rest the head on a surface of adequate height to avoid any overvoltage in the cervical area.
5. Be careful with this variant as the standing version can be tiring for the lower back.

Breathing

• Inhale in the lower position and while bringing the dumbbells up, and exhale when returning to the starting position. Breathing is difficult, as the chest is compressed by the position.

Requested Muscles

• The forward inclined lateral elevation mainly requests the posterior beam of the deltoid but also, indirectly, the lateral bundle, the trapezium and the rhomboid.

TIPS FOR PERFORMING SUBSEQUENT LIFTS

1. Let’s see some tips for the development of this great shoulder definition exercise.
2. In the elevation performed while lying face down and sitting it is possible to work more strictly. If we do the exercise standing, it is very important to keep the back straight.
3. They can also train with one arm at a time; that is, unilaterally, while the other arm can act as support on the bench or knee. This avoids cheating by the use of impulse aids.
4. It is not necessary to use dumbbells with a lot of weight and in fact I would not advise it at least until you have a good development and have gained some strength, remember that this is an isolation exercise that requires technique and rigor for a good execution.
5. Sets of 10 to 15 repetitions usually give good results.