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Dumbbell Lateral Raise

This weight training solicits the shoulders, especially the side beam, on the side, which gives the famous shoulder width as desired. It is true that the middle is the first thing you notice when you meet someone in the street. Wide and well curved, good shoulders showcase you dressed. No more padding or epaulets to accentuate the build of his costume! Let’s say, shoulders at the top, huge and dry, it makes its effect! So bettered bet on this key muscle group and leave nothing to chance …

At the training level, nothing better than doing basic movements such as barbells or dumbbells, to take the overall mass and thicken the entire upper torso. Complete, if necessary, with isolation movements such as the Dumbbell Laterals Raised to the pulley if you miss the build (thick profile but lack of width), or the birds inclined if you miss thick (wide but thin in profile). The goal is to target a specific part of the shoulder, rather late, to fine-tune the details.

How To Make Dumbbell Lateral Raise

  • Standing, feet apart to ensure good stability, fists turned inward, with a dumbbell in each hand.
  • The arms should be tight or with elbows slightly bent.
  • Inhale and exhale, raising your arms laterally to shoulder height or just above. If you use relatively heavy loads, you can not keep your arms straight; then bend your elbows a little, but keep your arms in the frontal plane (perpendicular to the shoulders).
  • The bust is straight, slightly inclined forward. Raise your arms slowly to the sides, controlling the load well and exhaling.
  • Inhale during the return phase.

Why Do We Do Dumbbell Lateral Raise

This movement is certainly one of the most effective for shaping your deltoid muscles. However, its effectiveness is largely dependent on the quality of its execution. If, for example, you keep your arms straight and work in full amplitude, raising your arms to the level of the head, you will improve the flexibility of the scapulohumeral joint (shoulder) and contract deltoid as much as possible. There will also be the intervention of the upper beam of the pectoralis major and the long portion of the biceps. However, most practitioners do not perform the exercise this way. Generally, they flex their elbows excessively, give elk and raise their arms too high.

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Targeted Muscles

As you can see, it is in the middle deltoid beams that the effect will be most noticeable in Dumbbell Lateral Raise dumbbells. This exercise of bodybuilding for the shoulders also solicits the anterior and posterior bundles of the devoid, the trapezium located at the top of the back, especially if one passes the horizontal and the supraspinous which initiates the movement.

Breathing

Inhale before lifting the dumbbells, then block your breathing when lifting. The expiration will be at the descent and at the end of the movement.

Safety Instructions

The sitting version allows you to work more strictly. If you are exercising upright, consider bending your knees slightly to avoid cheated with your lower back or legs. As with dumbbell training, work preferably with both arms for balance.

In this insulation exercise, we use rather light loads and long series. Try to focus on your muscular sensations, having an impeccable technique.

If we are going to up the dumbbells higher than the horizontal, the trapeze takes over at the expense of the devoid. A question of anatomy as explained above … It will avoid going beyond the horizontal because it pinches and irritates the supraspinous, one of the muscles of the rotator cuffs. To work trapezes, make shrug at the bar!

Coach Tips

  • Do not bend your back while riding the load. This often happens when the arms are excessively bent. In this case, they are too far forward and it is bad for the spine.
  • Do not turn your palms forward or upwards. The stress will be on the anterior part of the devoid.
  • Do not swing the load. In this case, the momentum will spare the devoid most of the work. This results in less good muscle development (a very slight momentum is, however, acceptable at the beginning of the movement).
  • If the feet are too tight, the balance is imperfect and the corrections will be made at the level of the spine.
  • You must use a suitable load, neither too heavy nor too light, to perform the exercise well, but with some difficulty.
  • To vary the training and fully develop the devoid, you must work in internal and external rotation of the arm. Keep in mind that if this exercise is performed properly, with the elbows, rising well outside and on the sides, the focus will be on the work of the outer Altoids.
  • With an external rotation of the arm, the stress will be at the level of the anterior devoid and, in internal rotation, on the posterior devoid.

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Variants

There are many variations of this exercise, here are 3 of the best known

– Dumbbell Lateral Dumbbell Raise

This exercise of weighting solicits the front of the shoulder and the top of the pectorals (harness clavicular). Prefer the dips that will be much more profitable in muscle gains

– Lateral Dumbbell Raise to Cables

In the weight room, you can use a low pulley to perform the exercise. Unlike dumbbells, the cable holds the tension throughout the entire movement. If the cable passes in front of you, the anterior deltoid will help the side beam. If he passes behind, it will be the posterior deltoid that will participate

– Dumbbell Lateral Raise bust leaning forward

Standing or sitting, this exercise works more behind the shoulders but also trapezius and rhomboid. It is also feasible to cables.

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