Incline Side-Lying Behind the Back Lateral Raise

Muscle Groups Involved

Delts - Lateral/Side - Primary
Upper Traps - Primary

Highlights

Lie on an incline bench, with your active arm placed behind your body.
Start with your hand behind your glutes.
Control the lowering portion of the movement and focus on the stretch.

Description

The Incline Behind the Back Lateral Raise is a variation on the Incline Side Lying Lateral Raise that places a greater stretch and emphasis on the anterior fibers of the deltoids. This exercise greatly increases the range of motion used, increasing the stretch on the muscle, increasing its effectiveness. To perform the Incline Behind the Back Lateral Raise start in a side lying position on an incline bench set to approximately 45 degrees. Hold a dumbbell in your top hand, the one that will be performing the exercise, so that your palm is facing your body, hand placed on the side of your thigh. Brace your core and start the movement by lifting your hand and then lowering the weight behind your buttocks and back. Pause at the bottom before lifting the weight up towards the ceiling. Continue to lift your hand until you reach the point of maximum contraction. Pause briefly before lowering the weight under control behind your back. Pause briefly in the stretched position. Repeat for the desired number of repetitions.

Common Mistakes

Do not swing the dumbbell at any point. Do not rotate your torso forwards o

Do not swing the dumbbell at any point. Do not rotate your torso forwards or backwards. Do not raise your arm above the point of maximum contraction. Do not let the dumbbell run away from you. Keep it close to your body but without your arm touching your torso or legs.

Pro Tips

Roll your shoulder back before you start the movement. Perform this exercis

Roll your shoulder back before you start the movement. Perform this exercise with a sweeping motion as if you were trying to push air away with the back of your hand. Control the lowest ⅓ portion of the exercise to maximize the effective range of motion for this movement.

Purpose

The Incline Behind the Back Lateral Raise exercise increases the stretch on

The Incline Behind the Back Lateral Raise exercise increases the stretch on the anterior portion of the lateral deltoids which can increase hypertrophy or growth of the muscle.

Form

Use a mirror to make sure that your form is strict.