This unique exercise setup will light up your rear delts...they won't have a choice but to fire strongly.
First, get a smaller-thickness training band and a weight plate. I'm using a red band and a 10 lb weight plate. You don't need much weight at all for this one.
Click here for my recommended source for bands (use coupon code rbtfitstep for 10% off any band package).
Put the band through the center hole of the weight plate. Now, grab onto the ends of the bands and stand on a bench or box.
Side note...you'll notice in the demo that I've got a couple of single cable handles clipped onto the bands. These aren't anything specialized...just a couple of regular handles with the band running through the carabiners. It makes the exercise easier to perform as you won't have to grip directly onto the band.
You CAN absolutely just grab onto the band, though.
Next, because you'll be bending forward at the waist, you need to get yourself a few feet up off the ground to get the plate a few feet off the ground at the start.
Now perform a rear delt lateral raise.
Come all the way up as high as you can bring your arms.
It's just that simple and really hard to screw up.
The benefit to this exercise over the dumbbell rear delt lateral raise is the fact that as you raise the barbell plate up (vertical resistance), you also are stretching the band out to the sides (lateral resistance).
TWO types of resistance like this really increase the tension placed on the rear delts. As you come to the top of the movement, stretching the band out really fires up those muscle fibers, while at the same time they're trying to raise the barbell plate up under you.
This is VERY easy to set up and do and very effective for the shoulders.
Bouncing Forced Reps in the Rear Delt Lateral Raise...
This sounds a little strange but you can actually use the stretch of the bands to get a few forced reps in at the end of the set, to push those rear delts a bit harder.
Here's the front view.
Perform the exercise until you have to stop partway up. This will likely be with your arms around 45 degrees out.
Now quickly dip your upper body down a bit to "bounce" the plate towards the ground.
When it bounces back up, it flies past that sticking point!
Continue the movement all the way up to the top and hold.
This is a really cool way to get a few more fully-contracted reps out of the exercise.
And because the weight is so light, it's not going to negatively affect your overall recovery...it'll just give your rear delts a bit more growth stimulation.
This band-plate method works great for Lateral Raises for the Side Delts as well!
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Want more unique and challenging exercises to work your entire body with simple equipment? All you need is just a barbell, dumbbells and a bench. Check out The Best Home Gym Exercises You've Never Heard Of!
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