Lateral raises are an excellent bodybuilding exercise to have broad and developed shoulders. This isolation exercise mainly muscles the lateral part of the shoulders, and allows you to obtain a nice curve in the deltoids. It is even recognized as the best bodybuilding exercise for the shoulders.
However, beware of its poor execution, you risk injuring yourself on this important joint. This article gives you the best tips for mastering the lateral raise.
Which shoulder muscles are involved in lateral raises?
The shoulder muscles are made up of 3 bundles that work in synergy. For this complex and fragile joint, it is important to exercise them in such a way as to guarantee them good support. Neglecting one of the bundles can lead to an imbalance of the joint and cause injury.
The mono-articular movement of the lateral raise primarily solicits the middle beam, located outside the shoulder. It is this muscle in particular that makes it possible to widen the build. For this exercise to be effective, it is essential to perform it rigorously. Too many athletes, under the pretext of wanting to be heavy, distort the movement and fail to target the desired area.
Also read: 6 variations of shoulder push-ups that increase your strength
How do I do side raises with dumbbells?
For the side raise with dumbbells, in a standing position, grab a dumbbell in each hand, placed on each side of the hips. Feet shoulder width apart, the lumbar belt is sheathed.
Palms down, bend your elbows slightly and lock them in place to secure them.
Next, do a side raise arms stretched out so that your elbows and hands are in the same line parallel to the ground. At no time should the hands be higher than the elbows, which limits the range of motion.
Then, come back down, holding the dumbbells so that your arms are at your sides, against your hips.
Find out more: Bodybuilding: how to get broad shoulders quickly?
Tips for strengthening your shoulders with lateral raises
Don't Take Too Heavy
The main mistake with dumbbell lateral raises is bending your elbows during the lift to compensate for too heavy dumbbells. Putting on more weight by reducing the leverage arm will not make you work your shoulders more efficiently.
If you want to progress, there is no need to chargetoo much. Increase the number of repetitions gradually over the sessions and your abilities. Once you have managed to complete 15 correct repetitions, take a heavier weight to start a new cycle starting at 8 repetitions.
Don't arch your back
The second mistake, which we often see when performing this shoulder muscle exercise, is to arch your backin order to gain momentum.
This results from excessively bent arms and an overly straight torso. Do not hesitate to lean slightly forward to perfectly isolate your deltoid muscles and not your back. By performing the seated exercise, the arch is greatly limited.
Raise your elbows
A good execution of the dumbbell lateral raise exercise requires having the hands above the elbows
During the movement, be sure to raise your elbows. It is the elevation of the elbows and not the hands that will allow optimal recruitment of the middle deltoid.
Varying training methods for shoulders
Side raises lend themselves quite well to different methods of intensification like:
- The degressives: once you have failed, decrease the weight of the dumbbells and finish the series or continue again until failure.
- The tri set: this method consists of chaining 3 exercises on the same muscle group. For the shoulders, the 3 muscle bundles of the deltoids will be solicited by chaining lateral elevations, frontal elevations and posterior elevations like the bird exercise.
Also read: How to properly develop and build muscle in the back of the shoulder?
Variations of lateral raises to work the shoulders
Lying side raise
Unlike standing raises, which gradually work the muscle up to maximum intensity at the end of the movement, this exercise works the deltoid in a different way by concentrating the effort at the start of the lift.
This movement solicits the supraspinatus, a muscle acting mainly in the start of the elevation. By varying the starting position with a dumbbell placed in front, on the thigh or behind, it is possible to solicit all the bundles of the deltoid.
Low pulley side raise
The pulley provides continuous tension over the entire range of motion.
It is to be used with light loads and in long series to obtain an infernal congestion.
Inclined side raise on a bench
By lying down on an inclined plane, you will directly solicit your deltoid and even benefit from a mechanical advantage, which will allow a better contraction over a greater amplitude. You will also improve your strength and mass.
When using the incline or a bench, it is important that your free arm wraps around the bench or finds a good support point in order to give you great stability. Do not rest unsteadily on the edge of the shoulder, you risk rolling forwards or backwards and injuring yourself.
Machine Lateral Raise
You probably won't be able to take as much weight as with free weights because the seated position will not allow you to take advantage of the momentum or cheated movement. Practicing lateral raises on the machine allows you to isolate the deltoids as much as possible. Another advantage of these machines is that it reduces the risk of back injuries.
Adjust the seat height of the machine so that the axis of rotation of the machine is aligned with the axis of rotation of the shoulder joint. You can also work alternately, i.e. one armafter the other. In this way, you will be able to obtain a slightly greater amplitude than that which you obtain by working the two arms simultaneously.
Supinated Lateral Raise
To develop the anterior deltoid and the upper part of the pectoralis major, most bodybuilders do front raises with a barbell or dumbbells. The supinated lateral raise also works the upper part of the trapezius muscles.
However, if you want to achieve maximum efficiency, supinated lateral raises can be a very useful exercise by isolating the anterior deltoid and the upper part of the trapezius .
Lateral raise with rubber band
Lateral raises with elastic allow you to work the anterior and middle deltoids mainly, i.e. the external face of the shoulder. It is ideal for finishing to shape the muscle of the shoulder in front view.
Standing up, pass the elastic under your foot. Grasp it with your hand on the same side as the foot. When your arm is at your side, the rubber band should be taut. Raise your arm out to the side until it's horizontal. Exhale during this step.
Keep your trunk straight and your gaze forward throughout the movement. Keep a slight bend in the elbow so that it is not locked. Return to the initial position by controlling the reverse movement. Inhale during this step.
In parallel, read also: How to effectively build muscle with a rubber band?
Superhuman Fit elastic bands for your shoulder sessions and your lateral raises
Elastic resistance bands, unlike free weights, give you a greater range of motion. They offer, in fact, a resistance that does not depend on gravity.
At Fit Superhuman, we designed our resistance bands for strength training. They offer the best value for money on the current market. These rubber bands, particularly effective and economical, are perfect for athletes who prefer home training.
For gym lovers, don't panic! Our elastics, light and practical, slip easily into any sports bag. They even come with a carry bag that you can take anywhere.
With these elastic resistance bands, you can develop your shoulders or work them in depth. The handles that accompany them are both solid and comfortable, ensuring you work in complete safety. Made of natural latex and delivered in number of five, with our rubber bands, you can adapt your training according to the resistance that suits you. From 5 to 75 kg of resistance, there is something for everyone and you can add to your lateral elevation exercise!
For more information: Deltoid muscle building
In summary
Lateral raises are the ultimate exercise for building muscle and developing the shoulders. Very popular with bodybuilding enthusiasts, this exercise targets the middle beam of the shoulder and serves to widen your build.
The basic movement is performed with dumbbells, but it can come in many variations. With dumbbells supinated or lying on a bench, with a machine or resistance bands, the lateral raise can be done anywhere, anytime.
For continuous tension work from home, opt for the elastic resistance bands Superhuman Fit which adapt perfectly to the lateral raise exercise.You choose yourself the resistance to apply during your exercises and your shoulders will become muscular in a snap!
