Q: What is a bent-arm bent-over lateral raise? I see it in some of your Positions-of-Flexion back routines, but I thought bent-over laterals were for rear delts.
A: Think of bent-arm bent-over laterals as a cross between a bent-over lateral raise, for rear delts, and a bent-over row. Notice in the photos of Jonathan below that his arms bend to almost 90 degrees as he raises the dumbbells. You should still feel as though you’re doing a semi-strict bent lateral raise, however…
Once you get the hang of it, you’ll be able to SQUEEZE your middle traps together as you hit the top of each rep. If not, the weight is too heavy. Also, be sure to control the weight as you lower it. Remember, a bent-arm bent-over lateral raise is a contracted-position exercise for the midback, so try to isolate and keep tension on your traps between your shoulder blades. It’s the finisher to a full-range POF midback attack.
If possible, use some type of chest support. There are benches designed for that, with a pad on which you can rest your chest—or improvise with an incline bench.
Getting blood to the midback is tough. This exercise helps provide that final flush, giving you new mass and detail for a power-packed back.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
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