This exercise specifically targets the lateral aspect of the shoulder muscles. The trapezius and wrist extensors also get a good workout, while the rotator cuff is activated to stabilize the shoulders. The exercise is suitable for beginners and more advanced. The lateral deltoid is an important muscle for many sports, and increasing its size widens the shoulders, making the waist appear narrower. That’s why the lateral raise is perfect for people who want to improve their body shape. Since it only requires a set of dumbbells, the lateral raise can be done not only in the gym but also at home.
Stand with feet shoulder-width apart and knees slightly bent; tilt the hips slightly forward while keeping the back straight. Hold a pair of dumbbells in front of the thighs, palms facing each other. Raise arms out to the side until elbows are shoulder height. Make sure that the elbows are always slightly higher than the wrists. Slowly lower the weights back to the starting position.
Do it well
The elbows should always be only slightly bent, no more than 30 degrees.
Lowering the elbows below wrist level places too little stress on the lateral deltoid and too much stress on the rotator cuff.
Work out one side at a time if holding a dumbbell in each hand is uncomfortable. Grab a dumbbell in one hand and hold a solid, immovable object with the other hand for support. Do the exercise using the same technique and body position as described above.
To make the start of the move more difficult, use two low cable pulleys. Stand in between. Grasp the handle of the right pulley in the left hand and the handle of the left pulley in the right hand. Raise arms out to the side until elbows are shoulder height. Make sure that the elbows are always slightly higher than the wrists.
- Supraspinatus (onder trapezius)
- Laterale deltoideus