Lateral raise variations

With the right plan and the right discipline, you can get seriously shredded in just 28 days. At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks. Follow these fit women we're crushing lateral raise variations for inspiration, workout ideas, and motivation.

Updated On: April 21, And while compound movements are essential for burning fat, building muscle, torching calories, and increasing strength, isolation moves like the lateral raise are the icing on top of your weight lifting cake. Essentially, isolation moves are incremental in targeting specific muscle groups that a compound movement might not target. For the upper body, think spider or preacher curls, tricep extensions, and of course, as previously mentioned, lateral raises. The lateral raise exercise helps show the sides of your shoulders some much-needed love, ensuring you have noticeably round deltoids while improving your shoulder stability and range of motion. There are also plenty of great versions using an assortment of workout equipment, making it a versatile, broad shoulders move you can do at home or the gym.

Lateral raise variations

If you care about creating an aesthetic physique, then you have engaged in the quest of the coveted v-taper — broad shoulders and a wide back leading down to a slim but hardened midsection. In particular, the lateral head of the deltoid gives your shoulders visible width. The lateral raise is the prime boulder-shoulder builder, but the basic movement is often poorly performed. Here are 10 lateral raise variations to refresh your workouts and provide your muscles new stimuli to help you get rounded delts. The cable lateral raise provides constant tension and shifts the hardest part of the range of motion from the top position — in a dumbbell lateral raise — to the bottom, stretched position. Switching the equipment from a dumbbell to a cable pulley also changes the stimulus of the exercise and delivers a serious deltoid stretch, which is almost nonexistent with the dumbbell variation. This is a great movement for working on your general technique and your mind-muscle connection, improving muscle-growth at the same time. Keep the reps relatively high, use pristine form, and focus on the muscle burn. Stand next to a cable station set to the lowest point. Grab a single handle with the hand farthest from the station and flex your abs. Keep a rigid upper body and raise your arm out to your side while keeping your shoulder blade down and your wrist lower than your elbow.

BarBend is an independent website. Burundi BIF Fr. If you have a history of joint pain, or lateral raise variations basic lateral raises leave you feeling achy in a bad way, not simple muscle sorenessthen make the Y-raise your middle-delt builder of choice.

Bigger shoulders have probably been on your physique wishlist since you picked up your first dumbbell in high school. Broad shoulders not only help you look strong, but a stronger pair of delts can help to fix poor posture as well as improve your joint stability and mobility. Typically performed with dumbbells , cables, or resistance bands , lateral raises work your medial deltoids to help give your shoulders that iconic cannonball look. Lateral raises are an isolation exercise that can increase shoulder hypertrophy while avoiding heavy strain on your upper body. This article will take you through ten different lateral raise variations.

You have more choices than you realized with this bodybuilding staple. Go light, hit these hard, and your muscles will scream while your joints celebrate! As I said in that article, lateral-raise variations are essential for shoulders that are strong, healthy, and pain free. Plenty of people manage one of those standards at a time, but achieving all three is far more rare, even though it should be the goal for all of us in the gym. You can go a long way with nothing more than dumbbell raises and the supersets I offered up in my last article. But when you're ready for a new brutal form of the same old pump, try these three variations. Effective shoulder training targets multiple aspects of the deltoid from different angles and movement patterns.

Lateral raise variations

Lateral raises are a shoulder isolation exercise that involves moving the arms laterally away from the midline abduction. Lateral raises target the lateral fibers of the deltoid muscles, which are the primary muscles that make up the shoulder. Whilst many exercises target the front and rear delts, lateral raise are one of the few exercises that primarily target the lateral medial delts , the part of the shoulder most critical for creating the iconic v-shaped top half.

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Apart from building strength, it also contributes to improving your posture, increasing grip strength, and challenging your muscles so that they get thrown off their routine. Slowly move your arms up and away from your body until they are horizontal with the floor. Light dumbbells should be your go-to for the lateral raise. To make a lateral shoulder raise harder, you can take advantage of slower concentric raising and eccentric lowering motion during the lift. Grab a light long-loop resistance band and stand with one end of the loop under your left foot, and the other end of the loop in your right hand, palm facing your thigh. Denmark DKK kr. The 6-way raise takes the basic lateral raise up a notch by increasing the range of motion and recruiting even more muscles. Must Reads. Policies Privacy Policy. Lateral raise is a push exercise because it mainly targets the front and lateral deltoids, which are pushing muscles. The increased stability by holding on to the squat rack allows you the potential to load up too. From here, bring the dumbbells toward the front of your body until they meet in the center of your chest, still at shoulder height. Burundi BIF Fr.

If you care about creating an aesthetic physique, then you have engaged in the quest of the coveted v-taper — broad shoulders and a wide back leading down to a slim but hardened midsection. In particular, the lateral head of the deltoid gives your shoulders visible width. The lateral raise is the prime boulder-shoulder builder, but the basic movement is often poorly performed.

While your overhead presses can and will help give your shoulders some mass, well-rounded growth comes from stimulating your delts at all angles. Mali XOF Fr. How to do it: With a pair of light dumbbells in each hand, get into a tall-kneeling position and engage your glutes. Make sure you control the movement speed to optimize time under tension. Dumbbell Seated 6-Way Lateral Raise. Slowly lower down, and repeat. Slowing down the movement adds more time under tension, and slower eccentrics provide additional muscle growth stimulus for your side delts. How to do the Bent Over Lateral Raise: Grabbing your dumbbells, hinge at the hips, and bend your torso until your chest parallels the floor. Sit on a bench with a dumbbell in each hand and assume an upright torso position. And again, lead with the elbows.