How to Do
How to Do Stork Bent Over Rear Delt Raise With Dumbbell
The stork bent over the rear delt raise with a dumbbell 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 raise with a dumbbell.
Beginning
Beginning Stork Bent Over Rear Delt Raise
1. Keep your palms facing each other while holding a set of dumbbells.
2. Stand with your feet shoulder-width apart, your knees softened, and your waist bent forward. Elbows should be soft, and weights should be aligned with your chest.
3. Raise your arms until they are parallel to the floor, as if you were extending your wings.
4. At the top of the exercise, squeeze your shoulder blades together.
5. Slowly and steadily return to the starting position.
6. Weights should be light enough to complete 10 to 12 reps. Work your way up to two or three sets.
Movement
Stork Bent Over Rear Delt Raise Movement
1. This is a difficult exercise to perform so start light. Hold two very light dumbbells at your side, and stand on one leg. Extend the free leg behind you, and slightly bend the knee. Make sure that your core muscles are activated to help protect your spine and maintain stability.
2. Bend forward at the hips while fully extending your free leg behind you. Your toes can be pointed. Your torso and free leg should be parallel to the ground, and your major joints should be in line with your head, shoulders, knees, and hips. Your supporting leg can be slightly bent for better stability.
3. Hold this position, and allow the dumbbells to hang directly under your shoulders, with your arms fully extended. Your palms should be facing inward.
4. Keep your abdominals and back muscles tensed and activate your core and leg muscles to help you maintain the stork position.
5. Raise your arms out to the side until they are in line with your shoulders. Your palms should be facing the ground. Lower the dumbbells, then repeat for the required number of repetitions.
6. At all times, ensure that your back is not arched or rounded and that your head is in line with your spine. A good way to ensure proper alignment is to keep your gaze on the ground.
Benefits
Stork Bent Over Rear Delt Raise Benefits
Perform this exercise at home or in the gym.
This exercise will challenge your balance and stability as you try to perform the exercise while standing in a very unstable position. Your core and leg muscles will be working very actively to keep you steady.
You'll also be working your shoulders, especially the back of your shoulders.
Exercise Aliases
Rear Deltoid, Exercise With Dumbbells, Dumbbell Forward Raise.
