Lateral raise variations

The lateral raise is an isolation exercise that helps to increase strength in the pectoralis major chest and in the musculus deltoideus shoulders. Apart from building strength, lateral raise variations also contributes to improving your posture, increasing grip strength, lateral raise variations, and challenging your muscles so that they get thrown off their routine. To master lateral raise, begin with your feet shoulder-width apart and plant your feet firmly on the ground.

Updated On: April 21, And while compound movements are essential for burning fat, building muscle, torching calories, and increasing strength, isolation moves like the lateral raise are the icing on top of your weight lifting cake. Essentially, isolation moves are incremental in targeting specific muscle groups that a compound movement might not target. For the upper body, think spider or preacher curls, tricep extensions, and of course, as previously mentioned, lateral raises. The lateral raise exercise helps show the sides of your shoulders some much-needed love, ensuring you have noticeably round deltoids while improving your shoulder stability and range of motion. There are also plenty of great versions using an assortment of workout equipment, making it a versatile, broad shoulders move you can do at home or the gym. The lateral raise is a shoulder isolation exercise that increases deltoid muscle hypertrophy , leading to muscle growth, improved joint stability, and a greater range of motion.

Lateral raise variations

Bigger shoulders have probably been on your physique wishlist since you picked up your first dumbbell in high school. Broad shoulders not only help you look strong, but a stronger pair of delts can help to fix poor posture as well as improve your joint stability and mobility. Typically performed with dumbbells , cables, or resistance bands , lateral raises work your medial deltoids to help give your shoulders that iconic cannonball look. Lateral raises are an isolation exercise that can increase shoulder hypertrophy while avoiding heavy strain on your upper body. This article will take you through ten different lateral raise variations. The range of motion of the exercise has an inconsistent resistance curve — lateral raises are very easy in the beginning, but extremely hard at the end. Using cables instead of free weights evens things out to provide smooth, consistent tension while the muscle works through its entire range of motion. Simply set a cable attachment to roughly knee height and perform the lift as you normally would. Simultaneously pressing one hand into the wall while performing a lateral raise with your other arm creates more tension in both shoulders through a process called irradiation. You may have seen other people do something similar to this in the gym by slightly hinging at the hips while doing lateral raises. You can also achieve this by changing the direction in which you lift the dumbbells. As with all lateral raises, start light with this movement, and be sure to take it slow. These are harder than they look.

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If you care about creating an aesthetic physique, then you have engaged in the quest of the coveted v-taper — broad shoulders and a wide back leading down to a slim but hardened midsection. In particular, the lateral head of the deltoid gives your shoulders visible width. The lateral raise is the prime boulder-shoulder builder, but the basic movement is often poorly performed. Here are 10 lateral raise variations to refresh your workouts and provide your muscles new stimuli to help you get rounded delts. The cable lateral raise provides constant tension and shifts the hardest part of the range of motion from the top position — in a dumbbell lateral raise — to the bottom, stretched position. Switching the equipment from a dumbbell to a cable pulley also changes the stimulus of the exercise and delivers a serious deltoid stretch, which is almost nonexistent with the dumbbell variation. This is a great movement for working on your general technique and your mind-muscle connection, improving muscle-growth at the same time.

Proper Form, Variations, and Common Mistakes. Also Known As : Lateral Raise. Targets : Shoulders, especially the lateral and anterior heads of the deltoid. Equipment Needed : Dumbbells. Level: Beginner. The side lateral raise is an effective shoulder-strengthening movement designed to isolate the lateral head of the deltoid muscle. Performed regularly, this can help you develop stronger, broader shoulders. All you need is a pair of light dumbbells and enough shoulder flexibility to abduct your arms lifting the weights out and away from your body until they form a "T" shape at your shoulders. Generally speaking, lateral raises should be incorporated into upper-body strength training routines, and they should be performed after compound exercises that incorporate the shoulder, such as incline dumbbell press, shoulder press , push-ups, or pull-ups.

Lateral raise variations

You have more choices than you realized with this bodybuilding staple. Go light, hit these hard, and your muscles will scream while your joints celebrate! As I said in that article, lateral-raise variations are essential for shoulders that are strong, healthy, and pain free. Plenty of people manage one of those standards at a time, but achieving all three is far more rare, even though it should be the goal for all of us in the gym.

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Pause at the top of the move before slowly lowering back down. When she's not writing, you can find her lifting heavy things, reading, exploring outdoors, or watching the newest iteration of the Star Wars Universe. Lift the weight to the top of your range of motion normally, perform half of the eccentric portion, return to the top, and then lower the weight fully. This movement is exactly what you do when performing the lateral raise, similar to these lateral deltoid exercises. Thanks for your feedback! The lateral raise exercise helps show the sides of your shoulders some much-needed love, ensuring you have noticeably round deltoids while improving your shoulder stability and range of motion. Sari Terranova is a total supermom, CPT, and nutrition coach who introduces women and youth athletes to the power of weightlifting, bodybuilding, powerlifting, and functional strength training. Bent Over Lateral Raise: Also referred to as the rear lateral raise, your rear deltoids rather than your lateral shoulder muscles are targeted in this exercise. And you prioritize overhead strength and stability at every turn. If you have tight or sore shoulders or elbows, you can adjust how you perform a lateral raise to take pressure off the joints and is easier on the elbow, rotator cuff, and tendons. Lateral Raise Machine. International journal of environmental research and public health, 17 17 , Always perform your larger, compound exercises first, then follow with the isolation moves like the lateral raise.

Updated On: April 21, And while compound movements are essential for burning fat, building muscle, torching calories, and increasing strength, isolation moves like the lateral raise are the icing on top of your weight lifting cake.

Performing lateral raises while leaning increases the distance that your arm needs to travel, and a longer range of motion means more muscle-building tension. Leaning Dumbbell Lateral Raise. The landmine is a versatile tool which can provide countless exercise variations, and the lateral raise is no exception. Apart from building strength, it also contributes to improving your posture, increasing grip strength, and challenging your muscles so that they get thrown off their routine. Partial Side Lateral Raise. Variation: Slow Tempo. They bulk up your muscle, so you end up with much larger shoulders and upper arms. Guinea GNF Fr. From here, bring the dumbbells toward the front of your body until they meet in the center of your chest, still at shoulder height. Focusing on your side delt is the best way to get there and achieve the coveted v-taper look. The problem is that the traps will then overshadow the shoulders, because they are a relatively stronger muscle, which leaves the shoulders undertrained.