Band rear delt hip hugger
How to Do the Hip Hugger Band Rear Delt Raise | In-Depth Guide [VISUAL LEARNERS]
Proper Form, Common Mistakes, Variations + Easier & Harder | Home Resistance Training
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MAIN MUSCLES WORKED IN Band Hip Hugger
The rear delt (aka posterior delt) is the back of your main shoulder muscle, called the deltoid.
OTHER MUSCLES WORKED:
- All portions of the deltoid muscle; scapular muscles (pectoralis minor, subclavius, latissimus dorsi, lower trap, serratus)
- External rotators ( infraspinatus and teres minor).
HOW Band rear delt Hip Huggers SHAPE OUR BODY
Toned, balanced, capped shoulders, good posture.
WHAT WE'RE DOING TODAY
ALL WE'RE DOING:
Using resistance bands, we're just going to pull our arms up and back 7-10 inches.
The hip hugger is a great exercise that can be done standing and with a resistance band. It's an easy rear delt raise variation that will help you to sculpt your shoulders and give you a toned look.
This works the rear deltoid to move the upper arm back (extension) and rotate it out (external rotation). The setup of the exercise puts the arm muscle in a position where it is very strong, so you may be able to use a heavier resistance band to really get a good contraction of the rear deltoid. Most of the rear deltoid exercises are done with the arms held up and away from the body, this can limit the amount of resistance that you are able to use successfully and safely. The hip hugger provides a nice addition to work the posterior deltoid with a heavier load.
The deltoid plays a big role in stabilizing the shoulder joint against a downward pull on the arm. All of the portions of the deltoid muscle work together to hold the arm bone (humerus) in the socket. As the resistance band pulls down on the arm, the deltoid contracts to pull the arm up. The hip hugger provides a way to strengthen the deltoid muscle to hold the arm up against a heavy downward pull. Using a band will make the muscle work harder as the upper arm moves into extension. This is different from using the dumbbell - with the dumbbell the load on the shoulder will stay the same throughout the exercise. With the band the resistance will be lower at the beginning of the movement and higher at the end of the movement.
PROPER FORM: BAND Rear Delt Hip HuggerS
EQUIPMENT, SETS & REPS
Main set (3: Light/Med/Heavy):
X-Heavy Band (I recommend getting this too if you plan to use resistance bands frequently).
SUGGESTED STARTING WEIGHT FOR WOMEN:
Moderately heavy resistance
SETS & REPS:
2 sets of 8 reps
Moderate up and slower down.
BODY POSITION FOR THE resistance Band Hip Hugger
BAND: Secure band under both feet. Grasping one end in each hand.
FEET: Shoulder width apart, toes straight ahead.
BODY STANCE: Knees slightly bent. Shoulder blades pulled in and down your back. Sternum lifted, chest open.
HAND/GRIP: Neutral grip. The band should come up across the little finger side of the palm and over to the thumb side. You can wrap bands around your palms if you like.
ARM: Relaxed and hanging by your sides.
NECK: Neutral and relaxed.
HOW TO DO
HOW TO DO Band rear delt Hip Huggers
CUE: Rushing the movement could result in using the wrong muscles - make sure you are pulling your upper arm back and not using your biceps to bend your elbow.
Begin the movement by pulling your upper arm upwards (backwards relative to the torso- meaning the elbows will move from being to the side of your torso, to behind it), as you pull your hands up along the side of your body. Your hands should travel close to your body but not touching your body.
Let your elbows bend as your upper arm moves behind your body. The band will be lifted approximately 8 - 10 inches - starting by your thighs and ending around the level of your belly button. Your elbows will flare out from your torso - just let this happen naturally.
Towards the end of the movement, rotate your upper arm out - so the soft underside of your upper arm is facing forwards. Your hands will move away from the sides of your body. Rotate your upper arms as far out as is comfortable, and hold the position for a pause (less than one second).
Return to the starting position by reversing the rotation and lowering your hands back down with control. Keep a slight bend in your elbow joint at the bottom of the movement (between reps) to keep the stabilizing muscles active.
HOW TO SAFELY GET OUT OF THE EXERCISE
From the starting position, release the band.
WHAT TO AVOID WITH THE BAND Hip Hugger
Guess what? Good news! Many avoids are the same for most movements. Once you learn the basics, there's really only a few extra avoids for each individual movement.
1. Avoid arching spine
AVOID: Avoid arching your low back.
- Can lead to low back joint injury, muscle strain, or damage over time.
WHAT TO DO:
- Maintain a neutral spine position.
- Troubleshooting suggested fixes
- Poor core strength: activate your abdominal muscles, or do choose a position with more support.
2. Avoid bending wrists
AVOID: Avoid moving through your wrists.
- Poor alignment (bent forward or backward) or repetitive movement through the wrist can lead to joint and/or soft tissue irritation or injury over time.
WHAT TO DO:
- Your wrists should be in line with your forearm and should be still throughout the exercise.
3. Avoid locking knees
AVOID: Avoid straightening or locking the knees of standing legs.
- This tends to decrease the lumbar curve, pull on the hamstrings and decrease the muscle activity of the legs.
- Locking the knees puts stress on the knee joint and can make it more difficult to maintain a neutral spine.
WHAT TO DO:
- If you feel pressure or discomfort in the low back or knees, try bending the knees.
- Keep the knees soft, with a slight bend.
4. Avoid actively bending elbows
AVOID: Avoid letting your upper arm drop down as you rotate your arm.
- This will take the tension off of the deltoid and will decrease how much the muscle is working.
WHAT TO DO:
- Keep the upper arm lifted and concentrate on rotation of the bone in the socket.
5. Avoid shoulders hunching up
AVOID: Avoid shoulders riding up.
- This can lead to neck and/or shoulder injury over time and it prevents you from using the correct muscles.
- You may feel neck discomfort, find that you are pressing down with your head, or gripping with your neck muscles.
WHAT TO DO:
- Check in to make sure that you are not gripping neck muscles in an attempt to stabilize the shoulders: relax the neck and activate the core muscles more, activate the scapular stabilizers in retraction and depression.
- The neck should be neutral and relaxed, with space between the earlobe and top of shoulder.
6. Avoid turning palms up
AVOID: Avoid palms facing up.
It's not that your palms won't start facing up- they actually will. But the point is, the actual movement should be coming from the movment at your shoulder joint, and the palms will just be passively turning upward as a result, versus purposefully flipping our forearm so that the palm faces up- that uses different muscles, not the rear delts.
7. Avoid only rear delt move
AVOID: Avoid not only rear delt move.
- This movement involves a pretty small range of motion and it's best to work our muscles through their full range.
WHAT TO DO:
- Do other rear delt exercises as well like rear delt raises and rear delt flys.
8. troubleshoot: feeling in biceps
AVOID: Avoid turning the movement more into a bicep curl by bending the elbows only instead of really using the shoulder to move.
- The thing that works our rear delt muscle is when we move from the shoulder joint to pull the arm up and back. If the shoulder doesn't move and we only bend the elbows, this will only be working the biceps.
WHAT TO DO:
- Make sure that as your arms move that you are actively pulling backwards with your shoulders.
VARIATIONS OF Band Hip Huggers
Bent over torso
Bent over torso banded hip hugger
The more you can position your rear delt muscles to be working against gravity, the harder they will have to work - in this case, bending your torso over towards parallel with the ground will put your rear delts more against gravity. This is a great way to make the exercise more challenging, as well as requiring your core muscles to work harder too!
Start in External rotation
Start with shoulders in External rotation
Hold the weights in front of the thighs - your upper arm rotated so that the weights are perpendicular to the feet. Lift the weights up as the upper arm moves back behind the body. The upper arm is held in external rotation throughout the exercise. This variation is nice if you have difficulty coordinating the upper arm extension and external rotation.
Single Arm Banded Hip Hugger
This helps you focus on one arm at a time. It will work the muscles of the core a bit differently - the muscles that prevent side bending (quadratus lumborum) and rotation (obliques) will be more active. The setup remains the same. Complete all the reps on one side and then the other.
Alternating arms banded hip hugger
This adds more challenge to the core muscles - they will need to respond differently with each lift to stabilize against the alternating force. It will work the muscles of the core a bit differently - to prevent side bending (quadratus lumborum) and rotation (obliques). Keep equal weight bearing in your left and right foot.
MAKING THE Band Hip Hugger MORE CHALLENGING
Iso hold banded rear delt hip hugger
Hold at the end of the range for 3-5 seconds (for each rep)
Pulse Banded Hip Hugger
Pulse 5 times at the end (with upper arm held in external rotation) of the range (for each rep)
MAKE THE Band Hip Hugger MORE DOABLE
No external rotation
Omit external rotation
Omit the upper arm external rotation. Only complete the upper arm extension. Pull the hands up along the side of the body. Pause at the top of the movement and lower back down. Keep the chest wide and the shoulders back.
External rotation only
External rotation only
Omit the upper arm extension part of the movement. If you are having difficulty with the external rotation of the upper arm - do only that portion of the movement until you have better understanding and control. Holding the hands at belly button height, rotate the upper arms out. The hands will travel out away from the body as the upper arm rotates.
Seated on a chair
Seated on a chair
This can be done seated on a chair. Secure the band under both feet. Make sure that you are sitting forward so the range of movement of the arms and shoulder blades is not affected. It may decrease the amount of work your core muscles are doing.
Stability ball seated
Seated on Stability Ball
This can be done seated on a stability ball. Make sure that the spine is in a neutral position and the trunk remains very still. Will work the core more than sitting on a chair but less than standing. It is ok if the hands start out in front of the ball as long as the elbows and upper arms move back behind the body as the band is pulled up.
WHAT & WHY
BENEFITS OF TRAINING THE rear deltoid
This exercise is designed to work muscle on the back of the shoulder - the back (posterior or rear) part of the deltoid muscle. These muscles are worked by moving the arm back, and slightly behind the body. The rear deltoid also helps to rotate the arm the underside of the arm up.
The deltoid muscle is the large muscle that caps the top portion of the shoulder joint. This movement works the back (posterior or rear) part of the deltoid muscle that moves your upper arm back behind you. For the Hip Hugger exercise, you move your hands up close to the sides of your hips and torso, the elbows will bend as if you were pulling your pants up. At the top of the movement, the upper arms rotate forward.
WHY DO WE EVEN CARE?
WORK THE SLIGHTLY IGNORED PART OF OUR SHOULDER MUSCLE
The deltoid muscle is the large visible muscle on the top of the shoulder. The muscle can be thought of as having 3 different parts, each part moves the arm in a different direction. The rear deltoid or posterior deltoid is the part of the muscle that lies on the back side of the shoulder. The other two parts of the deltoid muscle lift the arm to the front and to the side of the body. In our everyday lives, and even in our workouts, we spend a lot of time moving our arms to the front and to the sides of the body. We spend very little time moving our arms behind us.
This might make you think that the rear deltoid does not need to be strong. But it is important to know that all three parts of the muscle need to be able to work together to keep the shoulder joint healthy. The entire deltoid muscle works to stabilize the shoulder joint when you use your arm, and when you are lifting or carrying a heavy object. A well-balanced deltoid muscle is needed for healthy shoulder movement and posture. If you strengthen the front and middle deltoids but not the rear deltoids, then you will create an imbalance. Keeping all three parts of the deltoid muscle strong and healthy can improve posture, make lifting and carrying easier, and prevent injury. The rear deltoid raise also works the muscles of the back, including the muscles around the shoulder blade that work to correct a slumped posture position.
PROMOTES MORE CONTROLLED MOVEMENT OF OUR SHOULDER
It is interesting (at least to me) to think about how the muscles work. Muscles work together to coordinate movement, so even though one muscle is primarily responsible for a specific movement - if the other muscles are not balancing out the primary mover - our movement would be very uncontrolled.
For example: throwing a ball, even though the front of the shoulder and the chest muscles are doing most of the work to pull the arm forward forcibly, the back of the shoulder needs to be putting on the brakes - just the right amount at just the right time in order to control the movement. If the muscles on the front overpower the muscles on the back of the shoulder - the upper arm bone would move forward in the shoulder joint. Over time, this can damage the joint or the soft tissues of the joint.
WORKS THE REAR DELT FOR BOTH IT'S FUNCTIONS + BONUS ROTATOR CUFF WORK!
These exercises are designed to target the rear deltoid by working it into both it's main functions:
2. external rotation
The exercise does a good job of working the rear delt at the same time as the rotator cuff muscles (infraspinatus and teres minor) which is important for establishing good movement patterns.
This exercise is done in a bent over position. To hold the position, the muscles of the back of the legs (gastroc/soleus, hamstrings and gluteus maximus) need to be active. The back extensor muscles will work to hold the torso against the downward pull of gravity. The resistance is pulled back (as opposed to pulled down or up at an angle) so the scapular muscles, especially the mid and lower traps, rhomboids, and serratus anterior will help with the movement.
LOOKS LIKE THE BOMB.COM
I think defined rear delts just look awesome on a woman! I'm not usually into trying to look all a certain way, but there's something super attractive to me about having nice shape in this area.
EVERYDAY LIFE &
HOW WE USE OUR rear deltoid MUSCLES IN EVERYDAY LIFE
1. REACHING BEHIND THE BODY
- Tending a kid in the back seat
- Reaching into the back pocket
- Bringing the arm back to throw a ball (overhand)
- Pulling a car door shut
- Pulling a refrigerator door open
3. ROTATING THE ARM UP (EXTERNAL ROTATION)
- Reaching the back of your head for washing, brushing your hair
- Pulling a shirt off over your head
- Reaching the top of a zipper
- Scratching your upper back
- Turning your outstretched arm with the palm up (need shoulder external rotation and forearm supination)
- Receiving change in the palm of the hand
4. WORKS WITH THE OTHER PARTS OF THE DELTOID MUSCLE (ANTERIOR, MIDDLE FIBERS OF THE DELTOID) TO STABILIZE THE SHOULDER JOINT
- Improves the ability to lift and carry heavy objects (the arm has a stable base to work off of).
- Injury prevention
How to Feel What Muscle is Working
Take your opposite hand and place it on top of your shoulder. You should feel a hard, flat surface right on top close to the shoulder joint. Drop your fingers right below the bony surface. Hold your upper arm up (approximately 50 - 60 degrees out to the side) with the elbow bent. Push the upper arm back. You should feel the rear fibers of the deltoid activate under your fingers. It can help to push your elbow into the back of the chair or a wall.
ALLLL MUSCLES & WHEN
ALL MUSCLES WORKING & WHEN DURING THE Band Hip Hugger
The muscles of the shoulders, arms, and forearms work to stabilize the shoulder, elbow, and wrist against the traction (downward pull of gravity pulling the joints apart) of the joints. All portions of the deltoid muscle are active isometrically for resisting the downward pull of gravity, to hold the arm in the socket of the shoulder blade. The heavier the resistance, the more they will be working.
To begin the scapula is depressed (pectoralis minor, subclavius, latissimus dorsi, lower trap, serratus). As the upper arm lifts up, the lower trapezius, rhomboids, and latissimus dorsi contract concentrically to move the shoulder blades together (scapular retraction).
As the band is pulled up, the prime movers of the arms are the posterior deltoids working concentrically, the long head of the triceps may help a bit, especially under heavy loads. Towards the end of the movement, the posterior deltoid, infraspinatus, and teres minor work concentrically to externally rotate (turning the underside up) the upper arm.