Instead, he recommends holding the dumbbells with a light grip to more effectively engage the lateral deltoids. The dumbbell lateral raise is performed from a standing or seated position. Stand tall with your core switched on and shoulder blades pulled back and down. The first step of the mechanical drop set is to do partial lateral raises with the band and dumbbells. Assume either a split-stance position to stabilize your body or position your feet slightly wider than hip-width apart. Step 2: Tighten your core and raise the dumbbells to the side until your upper arms are no higher than shoulder height. 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. Bouncing up and down is another common mistake. Keeping your upper body still – that means no swinging – lift the dumbbells out to your side with a slight bend at your elbows. Lateral Raise. isolating the muscle in the hardest part of the lift. Ready to insert the dumbbell lateral raise into a full-blown workout? Perform these leg lifts lying down or standing. “A common error we tend to see is arms locked out at extension, which causes extra stress after consistent heavy or repetitive load,” adds Neilson. Hold dumbbells at your sides with your palms facing in and bend your elbows slightly. But even wrist flexion and wrist extension will cause little damage. Learn how to properly perform Lateral Raises to build shredded shoulders without causing pain. Side lateral raises are exercises that involve raising a set of dumbbells from the athlete's side to a position level with the shoulders while keeping the arms straight. Lift until your arms are parallel to the floor then slowly lower to the start position. Increased Pulling and Pushing Performance If you need any convincing to add lateral raises to your training routine, we have two and a half words that’ll surely tempt you: V-shape torso. For example – lifting the arms to the front will primarily work the anterior deltoids. Lateral raises can be performed both standing or seated, but the former recruits more muscles, Neilson explains, making it the preferable option. Check how high you're raising the dumbbells. When done correctly, it can effectively target your neck, shoulders, upper back and upper body. Body is in a slight forward-leaning position with hips and knees bent a little. The three heads of the deltoid then merge together before they insert on the upper arm bone (the humerus). Sitting down limits your ability to bounce if you're having trouble ditching that habit (more on this below). “Biomechanically, depending on your range of motion and arm length, the weight should not go any higher than ear level – but some people may feel the contraction much lower than this,” he continues. 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. There are a few ways to make lateral raises more challenging without upping the weight. This places your shoulders in a slightly more joint-friendly position that allows your shoulder blades to move more  freely. Perfect Peak Contraction. Lateral raises can target muscles in … Every rep should be performed with perfect form and control. Bent-Over Lateral Raise Muscles Worked. 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. The movement starts with the arms straight, and the hands holding weights at the sides or in front of the body. 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. Here are a few workout options that feature Lateral Raises: Perform these exercises one after the other in a circuit without resting between them. 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