“A common error we tend to see is arms locked out at extension, which causes extra stress after consistent heavy or repetitive load,” adds Neilson. “It also allows you to build slightly more eccentric control. This is the worst Lateral Raise mistake that people fall victim to, contributing to many of the mistakes below and causing shoulder pain. Your lateral deltoid responds best to high reps, so think like a bodybuilder and stick to sets of 10 to 20 reps with a light weight to cause a muscle pump, and, as a result, muscle growth. Ready to insert the dumbbell lateral raise into a full-blown workout? Attach rope handles to the top pulley on a cable machine. Perform these exercises one after the other in a circuit without resting between … Increase Size of the Posterior Deltoid Benefits of the Bent Over Lateral Raise 1. I’d opt for short rep ranges with increased resistance to build strength.”, Using a kettlebell will challenge your wrist as well as your deltoid. Traditionally, you're taught to grip weights as tightly as you can, which increases muscle activation, improves shoulder stability and makes you stronger on a lift. Firstly, grab a couple of dumbbells and stand with them by your sides, with your palms facing your body. The deltoid muscle group actually consists of three separate points of origin (referred to as "heads"), each with its own group of muscle fibers. However, as with all other side delt lifts, the lateral raise also works our upper traps. Also, this shifts much of the work to your upper traps and away from the lateral deltoids, which defeats the purpose of the exercise. Many are seated machines, but you may either... Target Muscles. Exercises and Workouts to Build Bigger Shoulders. The Best Strength and Power Superset for Athletes, Why Nutrition Isn't About Making the 'Perfect' Choice, Quick Cues to Clean Up Your Kettlebell Swing, A Peloton Bike Probably Won't Get You Your Dream Body. Performing lateral raises with the arms straight places greater challenge on the muscle as the entire arm creates a greater torque on the muscle during the movement. DUMBBELL EXERCISES Because the medial delts are directly fighting against gravity at the top of … You may be able to find more information about this and similar content at piano.io, 4 Full Body Workouts to Build True Strength, The Best Bodyweight Exercises and Workouts, 6 Moves Arnold Used to Grow and Maintain Muscle, 10 of the Best Exercises for Geting Six-Pack Abs, Chest Exercises and Workouts to Build Bigger Pecs, Chris Hemsworth Looks Jacked in New Training Video, 10 Best Back Exercises For Building Muscle, How I Build My Body: Strongman Daniel Murakami, Men's Health, Part of the Hearst UK Wellbeing Network. Side lateral raises are exercises that involve raising a set of dumbbells from the athlete's side to a position level with the shoulders while keeping the arms straight. The dumbbell lateral raise is performed from a standing or seated position. For an effective dumbbell lateral raise, bracing your core is crucial, too. “The cable lateral raise offers more constant tension through the entire range of motion,” Neilson explains – it activates your muscles more, especially in hypertrophy rep ranges (between 8-12 reps). Lateral raises get surprisingly tough pretty quickly, so put your ego to one side and choose lighter weights when you first get going (you could even opt for a resistance band). Position your feet close together and lift the barbell up to your shoulders, palms facing forward. The result is a move that looks like a Lateral Raise, but is more likely to cause shoulder pain and scare people away from the exercise. Your deltoid … “This can lead to injury and will not isolate the main target muscle.”. Muscles Worked by the Lateral Raise. This should eliminate any discomfort from the exercise while still training your lateral delts. Gunning for a V-shape physique? This is the starting position. Perfect Peak Contraction. Bent-Over Lateral Raises work the posterior deltoid, which the part of the deltoid that's on the backside of your shoulder. There are variations in lateral raise machines. Step 1: Stand with your feet hip-width apart and slightly bend your hips and knees. Your deltoid can be broken down into three heads: anterior, medial and posterior. This exercise also … Lateral raises can be performed both standing or seated, but the former recruits more muscles, Neilson explains, making it the preferable option. Whilst side raises work your lateral deltoid, the bent over lateral raise is better for working the posterior deltoid. Keep elbows tucked into sides. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Topics: To avoid excess strain on your joints, keep a slight bend in your elbows – and don’t raise the weight too high. Instead, he recommends holding the dumbbells with a light grip to more effectively engage the lateral deltoids. But they’re not an isolation exercise. Instant access to FREE resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. “Biomechanically, depending on your range of motion and arm length, the weight should not go any higher than ear level – but some people may feel the contraction much lower than this,” he continues. They’re also crucial stabilising muscles. This is achieved by lifting the arms to the sides. Front dumbbell raises also work the lateral (side) deltoid and the serratus anterior, along with the upper and lower trapezius, clavicular part of the pectoralis major, and biceps. 12 reps (each side)4 sets2:1:1 tempo 90 seconds rest. For example – lifting the arms to the front will primarily work the anterior deltoids. The Lateral Raise isn't an appropriate move for building max strength with heavy weights and low reps. Bouncing up and down is another common mistake. Sitting down limits your ability to bounce if you're having trouble ditching that habit (more on this below). This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. The Lateral Raise primarily works the lateral deltoid, which is the middle portion of the deltoid muscle. Increased Pulling and Pushing Performance The lateral raise: 3×12 for the side delts. Swap out dumbbells for resistance bands, which will challenge your lateral delts through the full range of motion via accommodating resistance. “We usually target a tempo of 3:1:1,” suggests Neilson. Performing the Lateral Raise builds larger deltoids and help you achieve the boulder shoulder look that many people desire. Firstly, adjust the tempo. Side lateral raises primarily benefit the shoulder muscles but also work out the biceps and triceps. Also, this can be swapped for traditional Lateral Raises to add variety to your workouts. There are a few ways to make lateral raises more challenging without upping the weight. Starting Position: Stand holding dumbbells in your hands with a closed, neutral grip (thumbs around the handles and palms facing your body). | The shoulder fly (also known as a lateral raise) works the deltoid muscle of the shoulder. Dumbbell One Arm Side Lateral Raise is a great basic move. Check how high you're raising the dumbbells. Early Sampling: Which is Better? Grab the handles and pull them towards your face, drawing your hands apart and taking care to keep your upper arms flat. “Utilise your core as much as you can to stop any hyper-extension at the lower lumbar.” And don’t forget to breathe – the increased blood flow throughout the body will help. Lateral raises may not look like they’re doing much for your bod, but trust me — they do. Shred your shoulders with lateral raises. They’re an essential shoulder exercise that will amp up your strength and stability in a big way. The side lateral raise is a shoulder exercise that specifically targets the deltoid muscles. This places your shoulders in a slightly more joint-friendly position that allows your shoulder blades to move more  freely. Furthermore, these exercises have a very small impact on the nervous system because they're very simple and done with light weights. isolating the muscle in the hardest part of the lift. Forearm exercises don't cause much, if any, muscle damage, especially for exercises with less eccentric loading like the wrist roller or Thor's hammer (see video). Alternatively, you could switch up your equipment. Step 3: Lower the dumbbells with control to return to the starting position. “This helps control the weight through both parts of the lift and increases muscle stimulation.”, Then, work an isolation hold in. When done correctly, it can effectively target your neck, shoulders, upper back and upper body. Front raises, a variation of the lateral raise that works with the same muscle group - the deltoids - are an easy progression to make when mixing up your shoulder isolation work. This content is imported from {embed-name}. The Lateral Raise is a popular exercise that builds larger deltoids, which are the rounded muscles on the top of your arms at your shoulders. Do you have shoulder pain during Lateral Raises? In this article, we're going to cover everything you need to know about the Lateral Raise to build larger shoulders and perform the exercise pain-free. “Once you’re fatiguing it’s easy to use other parts of the body to help finish a set,” he adds. The chin-up: 4×6 for the rear delts (and entire upper back). Here, Neilson explains what to use instead of dumbbells, and what you can expect in return. If you need any convincing to add lateral raises to your training routine, we have two and a half words that’ll surely tempt you: V-shape torso. Step 2: Tighten your core and raise the dumbbells to the side until your upper arms are no higher than shoulder height. In this video Dr. Torch your shoulders with this six-move circuit from the Transform LDN crew and get that V-shape torso in progress. The target muscle of a lateral raise machine is the deltoid, specifically the lateral portion. However, Dr. John Rusin, strength coach, physical therapist and owner of John Rusin Fitness Systems, explains this shifts the work away from the lateral deltoid to larger upper-body muscles. Building significant muscle mass can result in more raw … Raise your right shoulder as high as you can, then lower them back down and repeat. They’ll also fire up the core as you maintain a neutral position through the trunk.”. While it’s tempting to focus your efforts elsewhere – and by elsewhere, we mean your biceps and abs – when gunning for that highly-coveted V, the question of whether or not you achieve the look hangs (quite literally) on your shoulders. Press the barbell above your head explosively until your arms are fully extended, then lower the weight under control. The simple side leg raise exercise builds hip and glute muscles — with the emphasis on the gluteus medius. Hold a weight plate with both hands and let it hang between your legs, positioned shoulder width apart. Performing lateral raises with a resistance band stresses the muscle more “in the mid-range, where it’s most active,” Neilson says. It requires dumbbells to do. Lateral Raises Target Your Deltoid Muscles Lateral raises specifically target your delts – the rounded, triangular muscles that wrap around each upper arm and shoulder. I’d often feel this a day or so after my upper-body workouts that included lateral raises—and my actual shoulder muscles, or my deltoids, would feel like they didn’t do much work at all. Keep each kettlebell parallel to your arm as you move it away from your body – preventing it from turning will test your grip, he continues, “and your deltoids will work hard due to the centre of the weight your holding being further from the shoulder joint.”. Posture With Lateral Raises. If your upper arms are moving above parallel, you're going too high, which, depending on your shoulder anatomy and health, may be the source of your pain. If you're grinding out reps, you're doing it wrong. The movement starts with the arms straight, and the hands holding weights at the sides or in front of the body. 3-Way Raise Circuit. If you catch yourself bouncing, back off the weight and perform clean reps. You might not look as cool as the bros in your gym, but you'll get more benefits from the exercise without beating up your shoulders in the process. Even though it's typically performed with a light weight, you will feel a brutal burn in your shoulders and a subsequent muscle pump that results in growth. There are many variations of the Lateral Raise that provide a slightly different challenge for your shoulders. Do as many good reps as you can. Position the dumbbells alongside your thighs with your elbows extended or holding a slight bend. Early Specialization vs. Theoretically, having larger deltoids should help to prevent upper-body injuries by improving the muscles' ability to absorb contact from a tackle, bodycheck or simply falling to the ground. Here’s one example of an ideal shoulder workout: The overhead press: 4 sets of 6 repetitions (4×6) for the front and side delts. This content is imported from YouTube. “Give this variation a try if you’re looking to limit the momentum and compensations used in other lateral raise variations,” he adds. Energy expenditure is low too since it's a short range of motion and smaller mu… You might technically complete the rep, but how much are your deltoids actually working? “That’s three seconds in the ‘downwards’ phase, a one-second pause at the bottom, and then a one-second drive back into parallel.”. The simplest, most practical way to answer your question is to say that overhead presses primarily develop the anterior/front deltoids and lateral raises primarily develop the lateral/side deltoids. Plus, lateral raises target smaller muscles, and I generally recommend starting with chest and back movements (since those are bigger muscles) to warm up first. And our rear delts are worked moderately well by lateral raises, but rows and chin-ups work them even harder. Hold a … Assume either a split-stance position to stabilize your body or position your feet slightly wider than hip-width apart. It's a simple exercise to perform but it's often performed incorrectly, resulting in shoulder discomfort or pain. Bent-Over Lateral Raise Muscles Worked. Lateral raises primarily target the lateral head of the deltoid, although you’ll find the exercise works both the anterior and posterior to a lesser extent, explains personal trainer and body transformation specialist Mark Neilson, who runs Transform LDN with founder Ben Neilson (his brother). Lateral raises are versatile exercises that you can do with dumbbells or a variety of weight machines.Bent-Over Lateral Raises work the posterior deltoid, which the part of the deltoid that’s on the backside of your shoulder. We’ve got just the thing. 8 reps each side4 sets2:1:1 tempo75 secs rest. SHOULDERS “If trained correctly and consistently, you’ll notice definite strength and hypertrophy gains,” he says. This still focuses work on the side shoulder but allows for movement of heavier weight since the moving lever is shorter. But if done correctly, it's a safe and effective way to develop your shoulders. Go as high as the band will allow, which should be around a third to a half of the way up. Then immediately drop the band and do regular lateral raises … Kneel in front of it with one foot forward and flat on the ground. Muscles worked: Internal and External Obliques, Gluteus Medius, Gluteus Minimus, Tensor Fasciae Latae, Quadratus Lumborum, Psoas Major, Iliocastalis Lumborum, Iliocastalis Thoracis, Adductor Magnus, Adductor Brevis, Adductor Longus, Pectineus, Gracilis, Gluteus Maximus, Lateral Deltoid, Supraspinatus, Middle and Lower Trapezii, and Serratus Anterior. Using your forearms to lift the dumbbells can place a strain on your neck muscles, says Darren Sealy, personal trainer and founder of Mindset in London. Lift until your arms are parallel to the floor then slowly lower to the start position. The primary muscle worked in the Lateral Raise exercise is the medial or middle deltoid. EXERCISE BENEFITS. Perform these leg lifts lying down or standing. Bringing both to your shoulders, press one dumbbell overhead, extending the elbow until your arm is straight but not locked. The first step of the mechanical drop set is to do partial lateral raises with the band and dumbbells. Step 2: Next, bend elbows upward so they form a 90 degree angle with your upper and lower arm. “Most of us at some point have noticed some strength imbalances when working out – single side lateral raises will help correct that. It usually results from using a weight that's too heavy, similar to swaying on Curls. Hold dumbbells at your sides with your palms facing in and bend your elbows slightly. | Body is in a slight forward-leaning position with hips and knees bent a little. Here are a few workout options that feature Lateral Raises: Perform these exercises one after the other in a circuit without resting between them. How to do Dumbbell L Lateral Raise: Step 1: Grab a pair of dumbbells and stand tall with back straight and shoulders in place. The Muscles Worked on the Lateral Raise Machine Lateral Raise Machines. Lateral raises can target muscles in … It’s sometimes referred to as the lateral deltoid. For effective home workouts, uplifting stories, easy recipes and advice you can trust, subscribe to Men's Health UK. The lateral raise is often thought of as a side deltoid isolation lift, and there’s some truth to that—it does work our side delts. Keeping your arms extended, lower it back down and repeat. Switch hands. Instead, focus on your tempo. Lift until your arms are parallel to the floor then slowly lower to the start position. Many people have weak posterior deltoids, so the Rear Delt Raise should be a major focus in most training programs. We earn a commission for products purchased through some links in this article. So, bent over lateral raises are great for targeting the muscle in the back of your shoulders. Lateral raises can target muscles in both shoulder groups, depending on which version of the exercise you perform. Thieme says lateral raises also work the anterior (or front) head of the shoulder, the trapezius , and the supraspinatus (one of the four muscles in the rotator cuff). The side lateral raise primarily targets the lateral head of the deltoid (although it also engages the anteri… You may be able to find the same content in another format, or you may be able to find more information, at their web site. The muscles worked by this variation are slightly different from the lateral raise muscles worked. Stand tall with your core switched on and shoulder blades pulled back and down. Every rep should be performed with perfect form and control. “This increases muscle stimulation and vasodilation [dilation of your blood vessels] in the deltoids.”. Pick a couple of dumbbells and stand with them by your sides, palms facing your body. “Pause with the weight at the top of your range of motion for 2-3 seconds, isolating the muscle in the hardest part of the lift,” he suggests. Lateral raises specifically target your delts – the rounded, triangular muscles that wrap around each upper arm and shoulder. In a standing position, grab two dumbbells. No discussion of Lateral Raise variations is complete without mentioning Front Raises, which target the anterior deltoid, and Rear Delt Raises, which target the posterior deltoid. Join STACK and gain instant FREE access to resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. Return to the beginning position and do the same with the other arm. Also attached to your shoulder blade, the posterior (or ‘rear’) deltoid allows for shoulder horizontal adduction i.e. Here's Why, Watch Brian Shaw and 'The Mountain' Walk With 1,565 Pounds on Their Back, Watch Jameis Winston's Shoulder Training With Michael Jordan's Trainer, The Arm Workout Guide for Athletes of All Experience Levels, The Explosive Way to Improve Your Bench Press With a Medicine Ball, How to Perform Back Extensions Correctly to Improve Sports Performance and Prevent Back Injuries, How the Serape Effect Can Increase Throwing Velocity, How to Foam Roll Your Shoulders to Relieve Pain and Improve Range of Motion, 4 Bear Crawl Variations That Build Total-Body Strength, Build Stronger Triceps With This Tricep Extension Variation, Why Baseball Players Need to Combine Core and Shoulder Exercises. Their email addresses upper traps not look like they ’ ll also fire up core! 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