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How to Do

How to Do Stork Bent Over Rear Delt Raise Alternating Dumbbell Position

The stork bent over the rear delt raise alternating dumbbell position should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.

If any pain is experienced, immediately stop the stork bent over the rear delt and raise the alternating dumbbell position.

Beginning

Beginning Stork Bent Over Rear Delt Raise

1. Maintain good posture throughout the exercise with shoulder blades back and down, good stability through the belly, and neutral spine angles.

2. Activate core by drawing the belly button towards the spine. Contract the pelvic floor by tightening those muscles commonly used to stop the flow of urine.

3. This exercise integrates the upper and lower body and will cause fatigue - technique should be maintained through each repetition.

Movement

Stork Bent Over Rear Delt Raise Movement

1. Stand on one leg with good alignment and bend the knee to approximately 20°.

2. SLOWLY flex forward in the trunk and allow the raised leg to extend behind you in triple extension (at hip, knee, and ankle) and hold this position.

3. The body line should be straight and parallel with the floor from the neck right down to the extended leg.

4. Choose lightweight and perfect the technique as this exercise is difficult to perform correctly.

5. Allow the arms to hang straight down to the floor, perpendicular with the body and floor.

6. Perform an oblique rear deltoid fly (one arm slanting up and other arm slanting down), keeping the palms facing the ground, and lower the weight slowly.

7. Watch that you have a chin tuck (for good neck alignment), 'neutral' spine angles, hips that are level and parallel with the floor, and correct any rolling in of the legs (particularly at the knee and ankle joints).

Benefits

Stork Bent Over Rear Delt Raise Benefits

The rear lateral raise, also known as the bent-over lateral raise, is a strength and hypertrophy (size) exercise for your rear deltoids. The little muscles on the backs of your shoulders are known as pectoralis minor.

Exercise Aliases

Rear deltoid, exercise with dumbbells, standing front raises.