When your elbows don't move much, you essentially negate the benefits of this middle-delt movement. Yes, you can add more weight, and, yes, your upper arm will go through the same range of motion. Done properly, the lateral raise works out the muscles of the shoulders and the forearms. 2020 What From the top of the move lower the weights back to the start as slowly as possible. Exercise With Friends Using These Online Workouts, None To Run Is An Easier Alternative To Couch To 5K, Fitness Challenges For Every Age From 20 To 80, Increase Your Stamina With This Indoor Cycling Workout, The Best Protein Bars: The Tastiest And Healthiest Options, This NHS Campaign Can Help With Your Mental Wellbeing, The Best Non-Alcoholic Beer And Low-Alcohol Beers, There’s More To Baywatch Star Zac Efron Than Meets The Eye, The Best TV Box Sets You Haven’t Heard Of, Thor Bjornsson: “I Fell In Love With Weights”, Fat-Loss Transformations Don’t Have To Be Horrible, How To Build Muscle: Use This Gym Training Plan, A Fat-Loss Meal Plan That Doesn’t Sacrifice Flavour. Occasionally, you'll see someone doing lateral raises with their arms locked out to full extension. Potential injuries to the lower back may be incurred if this exercise is performed incorrectly. RAISES. Leaf Group Ltd. For both lateral and forward raises, select a light set of dumbbells (think 2.5 to 5 pounds) to develop the proper movement pattern. "A better way to engage the [middle] deltoid without causing pain over time is to lean forward and keep palms facing the floor while performing the movement. Make a strategic stop just before the top of the move. Stand with a slight bend in the knees, core engaged. 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. https://www.t-nation.com/training/tip-use-bands-for-lateral-raises, http://www.coreperformance.com/knowledge/movements/cable-chop-stability-split-stance.html, http://www.bodybuilding.com/exercises/detail/view/name/lateral-raise-with-bands, http://www.muscleandfitness.com/workouts/shoulder-exercises/videos/dumbbell-lateral-raise, https://www.muscleandstrength.com/exercises/dumbbell-lateral-raise.html, http://www.webmd.com/pain-management/picture-of-the-rotator-cuff, consider supporting our work with a contribution to wikiHow. "A common mistake people make is selecting a weight that is too heavy," Cheng says. 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. Don’t go beyond parallel when you’re raising the weights, and ensure you keep your arms out to your sides. In this version of the dumbbell front raise, you start with a dumbbell in each hand at thigh level. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. 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. Lateral raises can tone your shoulder muscles and improve your overall strength. This article was co-authored by Michele Dolan. Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. What's more, when you start lifting from this fully extended position, the supraspinatus (a rotator-cuff muscle) initiates the movement before the middle delt head kicks in. Lower back down under control. Benefits Combine exercises to target more of the muscles of the shoulder complex—in this case, the front and middle deltoid muscles. This is a simple exercise, but many people completely butcher it. 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. Your best bet is to stop the movement with your hand several inches from your side. For this reason, forward raises can feel like a more challenging shoulder exercise. Privacy Policy Don’t allow your arms to touch your body when you reach the bottom of the movement. Include your email address to get a message when this question is answered. Also, this can be swapped for traditional Lateral Raises to add variety to your workouts. You can spend all the time you like working on your pecs, biceps and abs, but if they’re hanging off narrow shoulders your torso won’t look half as impressive. While neither deserves priority over the other, proper form and optimal weight for the lateral and front raise differs. When you were younger, you probably had a wish list for Santa. Here are seven ways to screw up the most common variation, the standing dumbbell lateral raise. Keeping your arms straight, raise the arms in front of you to about eye level, palms facing each other. If you bring your hand all the way down so that it's hanging by your side or in front of your thigh, you're not putting any tension on your delt at all. What As your hands approach shoulder height, rotate your wrist so that your little fingers are uppermost. A lot of people will cheat by “shrugging” the weights up using their traps. Then, slowly raise your arms until the dumbbells are just below shoulder height. That's what I'm talking about! 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. Copyright © Dennis Publishing Limited 2020. If you’re struggling to stay still then try the bent-over lateral raise while lying on a bench. What forms the foundation for the strength that Superman, Wonder Woman, Iron Man, Thor and the Hulk all use to fight evil? Keep your elbows slightly bent and hold the raise for 2 to 3 seconds. With control, lower the weights back down to the starting position. If you get bored of lateral raises (as if that could ever happen) then you can mix things up with front raises. If you're grinding out reps, you're doing it wrong. How From the paused position, re-initiate the move by raising your elbows up and out to the sides, maintaining that slight bend in the joint. Upward Phase: Exhale and slowly raise the dumbbells up and out to your sides. It's not unusual to hear people refer to their "medial" delts. If the arms go above shoulder height, the lats are not engaged. While lateral raises are generally easier to perform than forward raises (read more on that below), keeping good form is essential to reaping the most benefit.