For an effective dumbbell lateral raise, bracing your core is crucial, too. This exercise also … Whilst side raises work your lateral deltoid, the bent over lateral raise is better for working the posterior deltoid. Without them, you wouldn’t be able to move your arm away from the side of your body. 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. Bent-Over Lateral Raises work the posterior deltoid, which the part of the deltoid that's on the backside of your shoulder. Perform these exercises one after the other in a circuit without resting between … “Most of us at some point have noticed some strength imbalances when working out – single side lateral raises will help correct that. Your deltoid can be broken down into three heads: anterior, medial and posterior. The target muscle of a lateral raise machine is the deltoid, specifically the lateral portion. It requires dumbbells to do. “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. You might technically complete the rep, but how much are your deltoids actually working? We earn a commission for products purchased through some links in this article. Hold a weight plate with both hands and let it hang between your legs, positioned shoulder width apart. Instant access to FREE resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. “It also allows you to build slightly more eccentric control. Step 2: Tighten your core and raise the dumbbells to the side until your upper arms are no higher than shoulder height. Go as high as the band will allow, which should be around a third to a half of the way up. 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. 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). 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. 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. This places your shoulders in a slightly more joint-friendly position that allows your shoulder blades to move more freely. 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. 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. “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. Instead, focus on your tempo. 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. The side lateral raise is a shoulder exercise that specifically targets the deltoid muscles. The medial or ‘middle’ deltoid attaches to your shoulder blade and allows you to lift your arm outwards (called shoulder abduction). isolating the muscle in the hardest part of the lift. Position the dumbbells alongside your thighs with your elbows extended or holding a slight bend. 8 reps each side4 sets2:1:1 tempo75 secs rest. Check how high you're raising the dumbbells. Benefits of the Bent Over Lateral Raise 1. Ready to insert the dumbbell lateral raise into a full-blown workout? 12 reps (each side)4 sets2:1:1 tempo 90 seconds rest. The Muscles Worked on the Lateral Raise Machine Lateral Raise Machines. Also attached to your shoulder blade, the posterior (or ‘rear’) deltoid allows for shoulder horizontal adduction i.e. And our rear delts are worked moderately well by lateral raises, but rows and chin-ups work them even harder. 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. Posture With Lateral Raises. Torch your shoulders with this six-move circuit from the Transform LDN crew and get that V-shape torso in progress. 3-Way Raise Circuit. Essential to the overall aesthetic; broad, athletic shoulders give the illusion of a slimmer waist, bolster your lats and traps, and make your t-shirts look great. However, as with all other side delt lifts, the lateral raise also works our upper traps. Topics: Raise your right shoulder as high as you can, then lower them back down and repeat. 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). This content is imported from {embed-name}. 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. Hold a … These are the muscles worked in the Lateral Raise. Pick a couple of dumbbells and stand with them by your sides, palms facing your body. Sitting down limits your ability to bounce if you're having trouble ditching that habit (more on this below). Swap out dumbbells for resistance bands, which will challenge your lateral delts through the full range of motion via accommodating resistance. RAISES. 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. Perform the dumbbell lateral raise with proper posture to target the … Every rep should be performed with perfect form and control. Here are a few workout options that feature Lateral Raises: Perform these exercises one after the other in a circuit without resting between them. 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. The Lateral Raise isn't an appropriate move for building max strength with heavy weights and low reps. The anterior (front) deltoid, posterior (back) deltoid, upper trap, supraspinatus (a rotator cuff muscle) and serratus anterior (muscles along your ribs under your armpit) also contribute to the movement. Here, Neilson explains what to use instead of dumbbells, and what you can expect in return. 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. This content is imported from YouTube. 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.”. This should eliminate any discomfort from the exercise while still training your lateral delts. Bouncing up and down is another common mistake. “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). 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. Lateral raises can target muscles in both shoulder groups, depending on which version of the exercise you perform. Lateral raises primarily build and strengthen the lateral (or middle) head of the deltoid. Lateral raises may not look like they’re doing much for your bod, but trust me — they do. For effective home workouts, uplifting stories, easy recipes and advice you can trust, subscribe to Men's Health UK. Many people have weak posterior deltoids, so the Rear Delt Raise should be a major focus in most training programs. “This can lead to injury and will not isolate the main target muscle.”. Side lateral raises primarily benefit the shoulder muscles but also work out the biceps and triceps. To maintain strong shoulders, it’s important to work a variety of muscles, including the deltoid group and rotator cuff muscles. 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). “The stronger your wrist and grip strength, the better your lateral raises will become,” Neilson says. If you're grinding out reps, you're doing it wrong. Lateral Raises Target Your Deltoid Muscles Lateral raises specifically target your delts – the rounded, triangular muscles that wrap around each upper arm and shoulder. 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