The Body Sculpting Bible for Women (77 page)

After a one second contraction at the top slowly lower the dumbbells back to the starting position.

Repeat for the recommended number of repetitions.

Bent-Over Lateral Raise on Incline Bench

The bent-over lateral raise is a great exercise for developing the rear deltoid muscles of the shoulder, which in our opinion is one of the most poorly trained muscles in the body. By using this exercise to develop these muscles, you will give your shoulders a very sexy, three-dimensional look.

There are three ways that you can do this exercise. We will describe one in depth and the others briefly.

In the first version, called the seated bent-over lateral raise, you sit on the edge of a bench, bend at the waist with your head down and lift the dumbbells to each side of your body. In the standing bent-over lateral raise, you stand in the same postural alignment as you did with the standing dumbbell lateral raise. This time, bend over at the hips. Once again, bend your knees, keep your back straight and parallel to the floor and lift the dumbbells to the sides of your body, leading the movement with your elbows.

The exercise we will discuss now, however, is the best exercise for developing the rear deltoids. This exercise is the bent-over lateral raise done on an incline bench. It will give you the best of both of the exercises we first discussed, allowing you to stay very strict while keeping you almost parallel to the floor.

PROPER ALIGNMENT

Choose two light dumbbells so that you may practice perfect form.

Rest your entire torso, from your pelvic bone to your chest, on the incline bench’s angled pad with your head and eyes looking straight ahead.

Position your feet shoulder-width apart, pointing them straight ahead at all times during the exercise.

Make sure that your knees are bent so there is no unnecessary lower back stress.

Bring the dumbbells down to each side of your body with your palms facing each other.

Make sure that you are positioned steadily on the bench incline.

Bring your head up to the level of your torso, which must be close to or parallel to the floor. Look straight ahead.

As you prepare to do the exercise, focus all of your attention and concentration on the rear deltoid muscles of the shoulder. Know where these muscles are located and how they feel when stimulated. This is why we suggest that you go light, so that you may isolate these muscles without incorporating others into the movement.