Reverse this movement as you lower the weights again. This article was co-authored by Michele Dolan. And to build strength, go for sets of about 6 reps. The front raise, commonly performed with dumbbells, is a great movement for shoulder strength and stability. Even though your hand is where it should be at the top, your elbows are still only about halfway up. | The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse The best way to build these target muscles is to maintain tension on the middle delt throughout each rep. Lateral raises mainly target your middle delt, Schumacher says. If you want to know the correct name—and want to sound like you know what you're talking about around the gym—stick to real names. and If you do want to work your supraspinatus a bit, then go ahead and lower the weight all the way. A reverse-grip lateral raise changes the emphasis of the exercise and targets the anterior deltoid, which is also involved in shoulder abduction, but is mainly responsible for shoulder flexion -- lifting the upper arm to the front of the body. However, don’t let that simplicity fool you into thinking you’re in for an easy time. Probably not. To stay safe, select a weight that's at least five pounds smaller than your lateral raise dumbbells, Cheng says. Katie is an ACE-certified personal trainer and group fitness instructor, as well as being certified in functional movement systems. If you start opening and closing at the elbows, you're bringing the triceps into the equation, undermining the middle-delt isolation you're trying to achieve. The main difference between using a resistance band versus free weights is that with a resistance band, you will use your feet to keep the band in place as you pull up on the ends of the band. At the top of the movement, it looks like the person is trying to form the letter T. This full extension puts a heckuva lot of pressure on the elbow joints. Access our entire library of more than 90 fitness programs. Here are seven ways to screw up the most common variation, the standing dumbbell lateral raise. Here's how to do them. Watch yourself, or have someone watch you as you do this move; this blunder isn't hard to correct if you're paying attention. She ran division 1 cross country and track in college and continues to run for fun as much as she can. People usually do lateral raises to about shoulder height, even though the middle delt's range of motion extends further overhead. These muscles are often overlooked in standard workout programs, which is why you'll want to use a lighter weight in comparison to lateral raises. Or if you're seated, you may need an even lighter set. What? 1. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. "[That's] increased recruitment of your upper trapezius muscle [aka traps].". But if done correctly, it's a safe and effective way to develop your shoulders. As mentioned above, forward raises generally require more stability to perform with proper form, Schumacher says. Hold one dumbbell by your side and one in front. This article was co-authored by Michele Dolan. This is a bent over lateral raise, also called a bent over fly. Why Taking your time to lower the dumbbells forces your shoulders to work harder to manage the weight, so you recruit more muscle fibres in order to maintain control. Be the first to receive exciting news, features, and special offers from! What Start each rep by slowly moving your hands out to the sides, then stopping. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. If you are using a resistance band, lift the ends of the band as you raise your arms to shoulder-height or just slightly below. Thanks to all authors for creating a page that has been read 50,935 times. One set shouldn’t take much more than a minute – so why risk an injury for the sake of 12 reps with weights that are too light? A lot of people will cheat by “shrugging” the weights up using their traps. Let's say you've been doing lateral raises with your arms almost fully extended and can lift 35 pounds. That works. If you brace correctly throughout the lift, your core also benefits, and muscles in the upper back, arms and neck will also feel the strain after a few sets. Raise the weights out to the sides until your arms are parallel with the ground, then slowly take them back down. . There are many variations of the Lateral Raise that provide a slightly different challenge for your shoulders. Keep your head straight and aligned with your spine. Please help us continue to provide you with our trusted how-to guides and videos for free by whitelisting wikiHow on your ad blocker. If the arms go above shoulder height, the lats are not engaged. "This will ensure you are actually moving at your shoulder joint and targeting the appropriate muscles. If you are doing the exercise correctly, your arms will not go higher than the shoulders. We’ll help you gain muscle, lose fat, and change your life! This is the worst Lateral Raise mistake that people fall victim to, contributing to many of the mistakes below and causing shoulder pain. To complete the rep, slowly lower your arms back down to your sides. Concentrate on how your side delts feel and contract as the weights are raised. In this version of the dumbbell front raise, you start with a dumbbell in each hand at thigh level. Step 2: Tighten your core and raise the dumbbells to the side until your upper arms are no higher than shoulder height.,,,,,, consider supporting our work with a contribution to wikiHow. Do not allow the tension in the band to pull your arm back for you — this should be a controlled movement. To do a lateral raise correctly, you create a very slight bend in your elbows, then maintain that same degree of bend throughout the set. Strength coach Dean Somerset recommends performing partial reps if you experience shoulder pain, which means that you perform each rep only about halfway up. How Stand tall holding a dumbbell in each hand. However, Dr. John Rusin, strength coach, physical therapist and owner of John Rusin Fitness Systems, explains this shifts the work away from the lateral deltoid to larger upper-body muscles. There should be some tension in the band. First, position your arms by your sides and hold a dumbbell in each hand. 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. Step 2 Raise your arms up in front of you. Hinge forward from the hips so you face the ground.℠ and BodySpace® are trademarks of 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. Supersets: One of the most effective ways to pair these two exercises is by supersetting them. Privacy Policy What muscles are used in a lateral raise? Then you start doing the raises with your arms bent at 90 degrees, and lo and behold, you can lift a lot more! We use cookies to make wikiHow great. Benefits Combine exercises to target more of the muscles of the shoulder complex—in this case, the front and middle deltoid muscles. While neither deserves priority over the other, proper form and optimal weight for the lateral and front raise differs. How Keep tension on your side delts as you lower the weights under full control, maintaining focus on how your delts feel. This decreases the stress on the shoulder joint, Schumacher says. If you’re looking to develop a V-shaped torso then shoulder exercises are an absolute must. You can use a resistance band if you’d prefer not to use dumbbells. Instead, he recommends holding the dumbbells with a light grip to more effectively engage the lateral deltoids. Lift to shoulder level. Learn how to do dumbbell lateral to front raises. It’s also a very simple movement: essentially you just raise weights to the sides and up to shoulder level, then lower them again – though naturally we have some far more detailed advice about perfect form to follow. 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. any of the products or services that are advertised on the web site. Lateral raises are simple yet effective exercises that can tone your shoulder muscles and improve your physical strength. Also, this can be swapped for traditional Lateral Raises to add variety to your workouts. Start with both dumbbells down by your side, then raise one out to the front and one out to the side. She currently works as a corporate wellness and fitness educator and Orangetheory coach in Manhattan. Note to self: Always lead with your elbows. What forms the foundation for the strength that Superman, Wonder Woman, Iron Man, Thor and the Hulk all use to fight evil? For more advice from our Personal Trainer co-author, like how to choose the right weights, read on! Swap out dumbbells for resistance bands, which will challenge your lateral delts through the full range of motion via accommodating resistance. DUMBBELL EXERCISES Don’t go beyond parallel when you’re raising the weights, and ensure you keep your arms out to your sides. For those who really like to get a little crazy with their workout, you can even do lateral and front raises at the same time, if you have the coordination required to raise your arms in different ways simultaneously. References. They also recruit more muscles along your ribs as you lift the weights out in front of your body, Schumacher says. Lean forward from the hips then, keeping your chest up and a slight bend in your elbows, use your side delts to raise the weights about 5cm out to the side, then pause for one second. The lateral raise is popular. Stand or sit with a dumbbell in each hand at your sides. 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