Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional. You may have seen other people do something similar to this in the gym by slightly hinging at the hips while doing lateral raises. “Your shoulder joint has 360 degrees of motion, and abduction movement, which is what your arms do in a lateral raise, is part of the function of the shoulders,” Boyce says. Get in touch to discuss your article requirements. Injury prevention for sport? The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. This will open up your hand and make it more challenging to over-grip the weights during raises. This will open up the hand and reduce the hands ability to grip hard, which is exactly what we want to target the shoulders in this movement … My recommendation here is to perform your cable side laterals one arm at a time and to hold the attachment in front of your body rather than behind your back, since placing your elbow behind your shoulder on this movement slightly reduces the activation of the side delts. For example, if you bicep curl 20 lb dumbbells in each arm that would count as 20 lb not the total 40 lb. Get ready to use time under tension, multiple angles of attack, and a whole bunch of lactate. Here's why you should avoid it. If you raise the weights too far to the front of your body, all you’re really doing once again is training the anterior head of your shoulder.
If you’re using an amount of weight on this lift that requires you to swing your upper body back and forth and heave the weights around in an uncontrolled manner, all you’re really doing is reducing the stimulation of the side delts and increasing your chances of shoulder injury at the same time. Light Grip: Don't grip the dumbbells to death, especially in extended pump sets. Crush sets of 8-12 reps on the dumbbell lateral raise, and follow that up with 5-15 band pull-aparts to maximize the training response. Here's the science.
Let's say that in the finish position your arms form a 90-degree angle with your torso. Side Lateral Raise Mistake #3 Side Lateral Raise Mistake #2
So when should you do it? Since there's very little resistance, creating acceleration in the bottom is super easy. And again, lead with the elbows.
Any hitch will result in a loss of balance that you will have to correct before continuing as it will be uncomfortable (not in a good way) if you don’t. To get the most out of your lateral raises, drop the weight lighter and crank the reps up higher. Allowing Your Hands To Raise Up Higher Than Your Elbows. This will make sure you’re using your deltoids to do the work, not calling on your upper traps for help lifting weight that’s too heavy for them, he says. Let the writers at My Strength Training create expert content for your website or blog. The lateral raise uses the middle part of the shoulder muscles (medial deltoid). Having trouble not gripping the shit out of the dumbbells as I just commanded? Doing so takes your spinal erectors out of the equation and also helps to prevent your upper body from swaying backward as you raise the weights up. About as often as you want. They're built with resistance training. Since we aren't causing muscle damage, we must rely on muscle fiber fatigue as well as lactate and growth factor accumulation to stimulate growth. But between 8-20 reps/set you can try out different rep ranges and figure out which works best for you. No harm, no foul. Although a side lateral raise might seem like a very basic movement on the surface, the truth is that most lifters make a ton of key errors on this exercise that greatly reduce its muscle building effectiveness and increase its injury-risk potential at the same time. In lateral raises, only the top quarter of the range of motion is under significant loading. This is a great variation on the lateral raise that will have your delts … Getting tension in the traps instead of the shoulders causes frustration for a lot of lifters. Our dumbbell lateral raise standards are based on 214,000 lifts by Strength Level users. Looking for health and fitness content?
It's not always about adding more weight. If you have never tried lateral raises as you see demonstrated in the video below, be sure to lead the movement with your elbows, not your hands. We can achieve this in the lateral raise by extending the sets and driving as much blood into the tissues as possible, using this metabolic stress to drive muscle growth. Before you go rewriting the lateral raise book and reverse engineering your programming due to shoulder pain or plateaus, make sure you're locked in on the key cues in the foundational version of the lift, the two-dumbbell standing version. All Rights Reserved. Remember, this is a side lateral raise and NOT a front raise. Stand upright with the dumbbells gripped neutrally and held down at your sides, resting by your outer thighs.
When it comes to programming and executing lateral raise variations, there's a right way that unlocks muscular size and strength potential, and there's a wrong way that leave you broken down and hurt in the process. Focus on eliciting quality contractions and peak flexes at the top of each and every rep, and control the eccentric lowering portion of the lift while still flexing the delts hard. Before that you aren't moving opposite the source of resistance (which is directly down). This is somewhat of a “bonus” tip, as it’s not necessarily a mistake to perform your side lateral raises with dumbbells, and you’ll still get a great shoulder workout that way. There's no middle ground. Your upper traps tend to get a lot of work when you strength train, which can leave them feeling tight and uncomfortable, as SELF previously reported. Yes, this is a small setup change to your lateral raises, but I promise you that it will revolutionize the way your shoulder training feels almost instantaneously. Alternating Reps and Holds. Here's exactly what to do. You need more than the standard leg curl. So do the first half of the movement under control; focus hard on not accelerating. It started out innocently enough. This also allows you to load these movements with slight pound-by-pound jumps as opposed to only five-pound jumps with a traditional dumbbell set. Lateral raises can be used alongside the shoulder press for great overall shoulder development. With his recommended tweak, though, you’re not elevating your shoulders with your traps, so you have a little more space to work with, he says. By holding at the top, you increase muscle fiber fatigue. Warning: This workout is gonna hurt. Here are a few workout options that feature Lateral Raises: Lateral Raise-Only Workout. To perform the lateral raise, take the dumbbells in each hand. The three-way lateral raise changes the direction for the concentric and eccentric contraction of each rep. Start with a light weight as it doesn’t take much to feel these.
Check it out. Here's how to use this bodybuilding staple to help you bulletproof your shoulders once and for all, and boost growth in the process. At the top of the range of motion, hold for two seconds per rep.
Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together. So I swapped out my 10-pound dumbbells with 5-pounders and really focused on bringing them as far apart from each other as I could with each rep. LEAN: WHICH PHYSIQUE IS BETTER?