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. These should be done in a slow and controlled fashion as more time under tension is what you want. © 2020 Condé Nast. Thinking about bringing the weights as far away from each other as possible, raise the weights out to your sides to shoulder level. Raise to shoulder height and pause, keeping a slight bend in the elbow. This results in using momentum from the upper traps area … The lateral raise is an isolation exercise, great for finishing off a upper body workout and targeting the entire shoulder. Another way to achieve this by changing the direction in which you lift the dumbbells. It's the same thing when you're going down – the deltoid (especially the medial head) will be under load only for the first quarter of the eccentric range of motion, which is when the muscle is shortened. To get the most out of your lateral raises, drop the weight lighter and crank the reps up higher. Join the BarBend Newsletter for everything you need to get stronger. This also allows you to load these movements with slight pound-by-pound jumps as opposed to only five-pound jumps with a traditional dumbbell set. How? So, check your ego at the door (if I had a dime for every person at your gym who cares how much you can side lateral raise… I would have zero dimes) and always make sure to execute your side laterals using a light enough weight so that you can perform the exercise under strict control with minimal use of momentum, and with full focus on maximizing the tension on the side delts. Got some dumbbells? The views expressed herein and in the video are the author’s and don’t necessarily reflect the views of BarBend. The most common mistake with lateral raises is going too heavy at the expense of tension. Here are some form tips and ways to add tension without upping the load you’re lifting. This is starting position. This will make sure you’re using your deltoids to do the work, not calling on your upper traps for help lifting weight that’s too heavy for them, he says. How to Make the Most of Lateral Raises. This takes the work into the medial head of your deltoid, or the middle part of your shoulder muscle, he says. Bodybuilding.comâ and BodySpaceÂ® are trademarks of Bodybuilding.com. © 2020 T Nation LLC. “And when there is not a lot of space there, you can start pinching on tendons, muscles, and bursae—all those kinds of structures under there—because of the limited space you've got when you're doing that lateral movement,” Boyce says.
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