Lateral raise variations

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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.

Lateral raise variations

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. The lateral raise is commonly associated with raising dumbbells upward and laterally; however, there are many lateral raise variations, making this versatile move an excellent one to add to your shoulder workout. It is also an excellent exercise to strengthen your shoulders for more demanding compound exercises, including the bench press or shoulder overhead press. This movement is exactly what you do when performing the lateral raise, similar to these lateral deltoid exercises. Building side shoulder muscle is incremental in achieving wide rounded shoulders. The front shoulder's primary job is shoulder joint internal rotation, flexion, and horizontal flexion.

Moldova MDL L. Lead the movement with your elbows, like you would do with a lateral raise.

Try these lateral shoulder raise variations to match your fitness level, add challenge or tweak the movement to feel less joint stress and more muscle activation. Lateral shoulder raises are an exercise that builds strength and muscle in the medial or side deltoid. It's important to perform side delt exercises if you want to build round, shapely delts since these muscles are not targeted as easily with compound shoulder movements such as shoulder presses. Plus, the side delts are not utilized during pushing or pulling exercises like the front and rear delts are. For instance, whenever you perform pushing movements, such as bench presses, your anterior front delts are worked, and whenever you perform pulling movements, such as rows, your rear delts are worked.

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.

Lateral raise variations

Lateral raises are a shoulder isolation exercise that involves moving the arms laterally away from the midline abduction. Lateral raises target the lateral fibers of the deltoid muscles, which are the primary muscles that make up the shoulder. Whilst many exercises target the front and rear delts, lateral raise are one of the few exercises that primarily target the lateral medial delts , the part of the shoulder most critical for creating the iconic v-shaped top half. In addition to the muscles of the shoulder, lateral raises can activate a host of muscles in the upper back including the traps , rhomboids, levator scapulae and serratus anterior , as well as firing up your core, making them an excellent exercise to add to your back and shoulder workout. The most common way to perform lateral raises is by using dumbbells - raising both arms simultaneously or one at a time. Stand upright, with your hands by your side in neutral grip palms facing one another , holding the dumbbells. Keep your shoulders back, chest up and engage your core. Instead, focus on keeping your core engaged, and a strong, upright torso throughout the movement. Control the movement to increase time under tension and provide additional muscle growth stimulus. Never lead the movement with your hands — this removes tension from the deltoids.

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Set up with a tight core. How to do the Landmine Lateral Raise: Stand tall, torso upright, and your feet shoulder-width apart. Be the smartest person in your gym The Breaking Muscle newsletter is everything you need to know about strength in a 3 minute read. Updated On: April 21, It is also an excellent exercise to strengthen your shoulders for more demanding compound exercises, including the bench press or shoulder overhead press. Keep your arms mostly straight as you raise your arms up and out. There is no shortage of variations when it comes to the lateral raise. 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. How to do it: Stand side on to a wall with a dumbbell in the opposite hand. Read article. This movement is exactly what you do when performing the lateral raise, similar to these lateral deltoid exercises. Still, keep your elbows unlocked throughout the lift. If you can easily get to 12 without feeling the side shoulder burn, move up in weights to achieve muscle hypertrophy.

There are few muscles that are exemplary both in a t-shirt and on the beach , but an impressive pair of deltoids are one of them.

Located on the back of the shoulder, the posterior deltoids work the opposite jobs of the anterior shoulder, including rear delt exercises that involve shoulder joint external rotation, extension, and horizontal extension. There is no shortage of variations when it comes to the lateral raise. Sit down in the machine and place your elbows under the pads. Sign up for the latest training news and updates from TrainHeroic. Try any programming subscription free for 7 days! You'll be continuing to raise the weights beyond the degree parallel to your shoulders, continuing until 45 degrees above parallel or completely over your head. But wait, what is a winter bulk? An easy way to check is if you notice your shoulders shrugging upward during the lateral raise. Provided you can maintain proper form, leaning into the working side should allow you to use slightly more weight. Gambia GMD D. We've got you covered. This big and strong back muscle, going from the base of your neck to the middle of your spine, is a big contributor to the lateral raise. Stop at roughly half of your usual range of motion, when your arms are at an angle toward the ground.