Most people think of the rear lateral raise as strictly a shoulder exercise, since it targets your rear deltoid. But consider: It's actually the same movement as a row, only you're not bending your elbows as you lift the weight. So it's also highly effective at working the muscles of your middle and upper back, which is why it's included in this chapter. For best results, focus on squeezing your shoulder blades together as you do the exercise.

Lihasgrupp: Back

Sammud

• Grab a pair of dumbbells and bend forward at your hips until your torso is nearly parallel to the floor.
• Let the dumbbells hang straight down from your shoulders, your palms facing each other.
• Your back should be naturally arched.
• Your arms should be slightly bent.
• Your feet should be set shoulder-width apart.

• Without moving your torso, raise your arms straight out to your sides until they're in line with your body.
• Don't change the bend in your elbows or move your torso as you lift the weight.
• Pause, then slowly return to the starting position.

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