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). Position your feet close together and lift the barbell up to your shoulders, palms facing forward. Performing lateral raises with a resistance band stresses the muscle more “in the mid-range, where it’s most active,” Neilson says. Holding a dumbbell in your right hand with your palm facing inwards. Raise your right shoulder as high as you can, then lower them back down and repeat. (I don’t believe these actually have an official name and you’ll see them being referred to in a variety of different ways). I hope you found the information useful. “We usually target a tempo of 3:1:1,” suggests Neilson. SEE ALSO: Get More Out of Your Lateral Raises. This includes: Tip: When it comes to performing single-arm cable side lateral raise, try standing in front of the cable, with the handle starting from behind your back. It’s sometimes referred to as the lateral deltoid. 2) Hold a pair of dumbbells at your sides and then simply perform a standard side lateral raise just as you normally would. 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. Instead, focus on your tempo. Hold a weight plate with both hands and let it hang between your legs, positioned shoulder width apart. “Pause with the weight at the top of your range of motion for 2-3 seconds, isolating the muscle in the hardest part of the lift,” he suggests. seated side lateral raise is a exercise for those with a beginner level of physical fitness and exercise experience. Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. In a standing position, grab two dumbbells. Tip: If your medial delts are lagging behind I suggest starting every shoulder workout with some form of side lateral raise to not only prioritize, but also pre-exhaust this area. This month, we’ll share awesome workout videos … Keeping your back straight, and your upper body still – that means no swinging – lift the dumbbells out to your side with a slight bend at your elbows, keeping the weights higher than your forearms. Both types of supersets offer a unique stimulus to the muscles and central nervous system. In my most recent post I discussed in detail the proper form for executing a basic side lateral raise and outlined 7 common side lateral raise mistakes that anyone looking to maximize their side delt development should avoid. We earn a commission for products purchased through some links in this article. Other Exercises To Use: Combine side lateral raises with other shoulder exercises such as … Ready to insert the dumbbell lateral raise into a full-blown workout? Also attached to your shoulder blade, the posterior (or ‘rear’) deltoid allows for shoulder horizontal adduction i.e. How To Build Round "3D Delts" That Pop (4 Exercises), The 3 Best Chest Exercises For The Perfect Pec Workout, Not Losing Fat? This exercise … Here's you how to do it right. Firstly, adjust the tempo. Lateral raises get surprisingly tough pretty quickly, so put your ego to one side and choose lighter weights when you first get going (you could even opt for a resistance band). One of my favorite things about this movement is the wide variety of ways they can be done (with each version creating a unique stimulus). In case you missed my previous post, here are the main points you’ll want to keep in mind…. “Utilise your core as much as you can to stop any hyper-extension at the lower lumbar.” And don’t forget to breathe – the increased blood flow throughout the body will help. “If trained correctly and consistently, you’ll notice definite strength and hypertrophy gains,” he says. For an effective dumbbell lateral raise, bracing your core is crucial, too. Lateral movements are motions in which you move from side to side while facing forward. Lift until your arms are parallel to the floor then slowly lower to the start position. In my most recent post I discussed in detail the proper form for executing a basic side lateral raise and outlined 7 common side lateral raise mistakes that anyone looking to maximize their side delt development should avoid.. * Stick to moderate weights and focus on executing the movement under strict, deliberate control for a slightly higher rep range of around 8-12. Lateral raises get surprisingly tough pretty quickly, so put your ego to one side and choose lighter weights when you first get going (you could even opt for a resistance band). * Forcefully flex your abs and lock down your ribcage in order to take your spinal erectors out of the equation. Sign Up to Fuel, Our New Food Delivery Service, 6 Reasons to Buy the Men's Health November Issue, How to Smash Your First Ever Home Workout, Sign Up to The Men's Health Newsletter Today, This Dumbbell Workout Grows Strong Shoulders. Shred your shoulders with lateral raises. 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. Kneel in front of it with one foot forward and flat on the ground. This exercise is a great way to really hone in on those hard-to-target side delts and is an especially useful variation for lifters who have trouble nailing down the proper form on standard side lateral raises. “Most of us at some point have noticed some strength imbalances when working out – single side lateral raises will help correct that. Tip: During some workouts, try “pre-exhaust” supersets in which some form of this exercise is followed immediately by a compound pressing or upright rowing exercise. Without them, you wouldn’t be able to move your arm away from the side of your body. This content is imported from YouTube. Pick a couple of dumbbells and stand with them by your sides, palms facing your body. moving your arm backwards behind you. ), DOES PLAYING SPORTS HARM MUSCLE GROWTH? some workouts, try “pre-exhaust” supersets in which some form of this exercise is followed immediately by a compound pressing or upright rowing exercise. “This can lead to injury and will not isolate the main target muscle.”. Lateral Side Step Exercises. Attach rope handles to the top pulley on a cable machine. “Once you’re fatiguing it’s easy to use other parts of the body to help finish a set,” he adds. Both types of supersets offer a unique stimulus to the muscles and central nervous system. With your back straight and elbows slightly bent, raise the plate out in front of you until your arms are parallel to the floor. This workout combines cardio and weight-lifting drills for serious body-sculpting results. Since M&F readers have been enjoying my series on exercises that I consider “essential” to those looking to build and sculpt a complete physique, I decided to continue by turning my attention to the shoulders. Tip: When performing this exercise with DB’s you should begin with the weights at your sides, rather than in front of your thighs, in order to force the medial head to become most responsible for the lift. This means lifting your arm up and to the front of your body – for example, pointing when giving directions. While exercises such as overhead presses and upright rows will certainly engage the side (lateral/medial) deltoid head, no movement “isolates” this area as effectively as side lateral raises. To avoid excess strain on your joints, keep a slight bend in your elbows – and don’t raise the weight too high.