Target Your Deltoids With Dumbbell Lateral Raise
The deltoid is a multipennate muscle group composed of the anterior deltoid, medial deltoid, and posterior deltoid. These muscles form the rounded appearance of our shoulders. The main function of the deltoids is to abduct the arms. Having this in mind, one way to exercise or develop the deltoid muscles is to raise the arms laterally to reproduce the abduction action in the frontal plane. Another important function of the deltoids is to prevent the dislodgment of the humerus when a person carries heavy weights.
DUMBBELL LATERAL RAISE
This exercise is an isolation movement designed for resistance training and range of motion work out of the shoulder and back. The muscles used in dumbbell lateral raises are the anterior and lateral heads of the deltoids. Other muscles that work synergistically with the deltoids in this motion are the biceps, trapezius, rotator cuff muscles, and serratus anterior. The movement itself is pretty easy, even beginners will find no difficulty in executing it.
TIPS: Choose a light weight dumbbell to enable you to do more repetitions. This brings out better results. Do not get caught at the misconception that heavier weights are better. Avoid unnecessary strain and focus more on the proper movement. Remember, this is a lateral raise. After several repetitions, some people get tired that they tend to raise the dumbbells forward instead of lateral.
Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells at your side with a firm, neutral grip. Your palms should be facing inward or towards your body. Relax your shoulders and begin breathing in and out. Keep your posture well-aligned with your back straight.
Execution: Tense your abdominal muscles and exhale as you raise the dumbbells up, on the side, away from your body. Keep your elbows slightly flexed. Raise the dumbbells up parallel to the floor. Pause for a few 1-2 seconds before bring back your hands down to starting position. Relax your abdomen as you return to the starting position. Do not arch your back as you do this move. Inhale as you lower down your arms.
Make 10-25 repetitions per set. For beginners, you may start with 3-4 sets per session but this may be increased as desired and tolerated. This exercise can be done 3-4 times a week. After 4-6 weeks, you may be well used to the weights that you’re using. You may gradually increase the weights through time.
Doing warm up exercises before starting this routine cannot be stressed enough. It is also advised to do lateral raises or other isolation exercises before compound exercises. The dumbbell lateral raise exercise will make your upper back and shoulder shapelier and stronger.
Variations:
The exercise described above is done standing up; however, there are other variations which can make this move challenging such as the bent over dumbbell lateral raise.
BENT OVER DUMBBELL LATERAL RAISE
Stand with your feet shoulder width apart with your knees bent not less than 90 degrees. Hold the dumbbells on each hand as they hang on your sides. Bend your torso at the waist. Keep your abdominal muscles contracted and exhale as you raise your arms up. Slowly bring them down. Inhale. Repeat the movements 10-25 times per set. Try 3-4 sets.
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