7 Powerful Shoulder Workout For Mass For Boulder Shoulders - The Ultimate Guide

#6 Seated Bent Over Lateral Raise

The Seated bent over lateral raise is an isolation exercise to target your posterior deltoids. It includes movements that are mainly focused on two of our shoulder joints - the scapulothoracic joint and the glenohumeral joint.

Instructions

Step 1: Sit on the edge of a flat bench with feet slightly less than shoulder width apart, bend at the waist so your chest nearly touches your knees and grasp the dumbbells with palms facing each other.

Step 2: Bend your arms slightly to lift the dumbbells straight up off the floor.

Step 3: With elbows still slightly bent, exhale and raise the dumbbells straight up to the sides until your arms are parallel to the floor.

Step 4: Hold for a moment and then inhale and slowly lower the dumbbells back into starting position.

Important Tip: Do 3 sets of 10-12 reps each. Don to use too heavy a weight as it will lead to rocking and swinging.

Next Up: Wide Grip Barbell Upright Row