The medial or ‘middle’ deltoid attaches to your shoulder blade and allows you to lift your arm outwards (called shoulder abduction). Do as many good reps as you can. The three heads of the deltoid then merge together before they insert on the upper arm bone (the humerus). This is the starting position. Lateral raises can target muscles in both shoulder groups, depending on which version of the exercise you perform. For effective home workouts, uplifting stories, easy recipes and advice you can trust, subscribe to Men's Health UK. Front dumbbell raises also work the lateral (side) deltoid and the serratus anterior, along with the upper and lower trapezius, clavicular part of the pectoralis major, and biceps. Energy expenditure is low too since it's a short range of motion and smaller mu… 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. Performing lateral raises with the arms straight places greater challenge on the muscle as the entire arm creates a greater torque on the muscle during the movement. Lateral Raises Target Your Deltoid Muscles Lateral raises specifically target your delts – the rounded, triangular muscles that wrap around each upper arm and shoulder. RAISES. Check how high you're raising the dumbbells. You may be able to find the same content in another format, or you may be able to find more information, at their web site. Without them, you wouldn’t be able to move your arm away from the side of your body. “That’s three seconds in the ‘downwards’ phase, a one-second pause at the bottom, and then a one-second drive back into parallel.”. “This can lead to injury and will not isolate the main target muscle.”. DUMBBELL EXERCISES Position your feet close together and lift the barbell up to your shoulders, palms facing forward. Dumbbell One Arm Side Lateral Raise is a strength exercise that works your traps and deltoids. Also attached to your shoulder blade, the posterior (or ‘rear’) deltoid allows for shoulder horizontal adduction i.e. Perform the dumbbell lateral raise with proper posture to target the … Step 1: Stand with your feet hip-width apart and slightly bend your hips and knees. isolating the muscle in the hardest part of the lift. Lateral raises primarily build and strengthen the lateral (or middle) head of the deltoid. In this article, we're going to cover everything you need to know about the Lateral Raise to build larger shoulders and perform the exercise pain-free. Learn how to properly perform Lateral Raises to build shredded shoulders without causing pain. These... 2. Do you have shoulder pain during Lateral Raises? The chin-up: 4×6 for the rear delts (and entire upper back). Performing lateral raises with a resistance band stresses the muscle more “in the mid-range, where it’s most active,” Neilson says. This is the worst Lateral Raise mistake that people fall victim to, contributing to many of the mistakes below and causing shoulder pain. Many people have weak posterior deltoids, so the Rear Delt Raise should be a major focus in most training programs. This places your shoulders in a slightly more joint-friendly position that allows your shoulder blades to move more  freely. Lift until your arms are parallel to the floor then slowly lower to the start position. The Muscles Worked on the Lateral Raise Machine Lateral Raise Machines. It’s sometimes referred to as the lateral deltoid. How to do Dumbbell L Lateral Raise: Step 1: Grab a pair of dumbbells and stand tall with back straight and shoulders in place. Keeping your arms extended, lower it back down and repeat. Adding the dumbbell lateral raise to your workout routine helps to shape and sculpt the middle portion of your shoulders. They’re also crucial stabilising muscles. Exercises and Workouts to Build Bigger Shoulders. Perform these leg lifts lying down or standing. I’d often feel this a day or so after my upper-body workouts that included lateral raises—and my actual shoulder muscles, or my deltoids, would feel like they didn’t do much work at all. Here, Neilson explains what to use instead of dumbbells, and what you can expect in return. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Your deltoid can be broken down into three heads: anterior, medial and posterior. I’d opt for short rep ranges with increased resistance to build strength.”, Using a kettlebell will challenge your wrist as well as your deltoid. Hold a weight plate with both hands and let it hang between your legs, positioned shoulder width apart. Posture With Lateral Raises. Lateral raises are versatile exercises that you can do with dumbbells or a variety of weight machines.Bent-Over Lateral Raises work the posterior deltoid, which the part of the deltoid that’s on the backside of your shoulder. Here’s one example of an ideal shoulder workout: The overhead press: 4 sets of 6 repetitions (4×6) for the front and side delts. “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. “Give this variation a try if you’re looking to limit the momentum and compensations used in other lateral raise variations,” he adds. What Muscles Do Side Leg Raises Work? 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. Essential to the overall aesthetic; broad, athletic shoulders give the illusion of a slimmer waist, bolster your lats and traps, and make your t-shirts look great. 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. The rear lateral raise, also called the bent-over lateral raise, is an exercise that increases strength and hypertrophy (growth in size) of your rear deltoids. Larger rear deltoids is not just something that happens by chance. The side lateral raise is a shoulder exercise that specifically targets the deltoid muscles. Bent-Over Lateral Raise Muscles Worked. Press the barbell above your head explosively until your arms are fully extended, then lower the weight under control. When done correctly, it can effectively target your neck, shoulders, upper back and upper body. Also, this shifts much of the work to your upper traps and away from the lateral deltoids, which defeats the purpose of the exercise. Lateral raises are often performed with the arms bent as well. The side lateral raise primarily targets the lateral head of the deltoid (although it also engages the anteri… The primary muscle worked in the Lateral Raise exercise is the medial or middle deltoid. The Lateral Raise primarily works the lateral deltoid, which is the middle portion of the deltoid muscle. Keeping your upper body still – that means no swinging – lift the dumbbells out to your side with a slight bend at your elbows. The target muscle of a lateral raise machine is the deltoid, specifically the lateral portion. Bent-Over Lateral Raises work the posterior deltoid, which the part of the deltoid that's on the backside of your shoulder. Lateral raises primarily target the lateral head of the deltoid, although you’ll find the exercise works both the anterior and posterior to a lesser extent, explains personal trainer and body transformation specialist Mark Neilson, who runs Transform LDN with founder Ben Neilson (his brother). There are variations in lateral raise machines. To maintain strong shoulders, it’s important to work a variety of muscles, including the deltoid group and rotator cuff muscles. Lifting the arms to different directions will change the target muscles. Dumbbell One Arm Side Lateral Raise is a great basic move. Gunning for a V-shape physique? But they’re not an isolation exercise. This content is imported from {embed-name}. Grab the handles and pull them towards your face, drawing your hands apart and taking care to keep your upper arms flat. There are many variations of the Lateral Raise that provide a slightly different challenge for your shoulders. Muscles worked: Internal and External Obliques, Gluteus Medius, Gluteus Minimus, Tensor Fasciae Latae, Quadratus Lumborum, Psoas Major, Iliocastalis Lumborum, Iliocastalis Thoracis, Adductor Magnus, Adductor Brevis, Adductor Longus, Pectineus, Gracilis, Gluteus Maximus, Lateral Deltoid, Supraspinatus, Middle and Lower Trapezii, and Serratus Anterior. Perform these exercises one after the other in a circuit without resting between … Step 3: Lower the dumbbells with control to return to the starting position. You might technically complete the rep, but how much are your deltoids actually working? For an effective dumbbell lateral raise, bracing your core is crucial, too. It's a simple exercise to perform but it's often performed incorrectly, resulting in shoulder discomfort or pain. Instead, he recommends holding the dumbbells with a light grip to more effectively engage the lateral deltoids. But even wrist flexion and wrist extension will cause little damage. Sign up to the Men's Health newsletter and kickstart your home body plan. With your back straight and elbows slightly bent, raise the plate out in front of you until your arms are parallel to the floor. The dumbbell lateral raise is performed from a standing or seated position. No discussion of Lateral Raise variations is complete without mentioning Front Raises, which target the anterior deltoid, and Rear Delt Raises, which target the posterior deltoid. 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