Kick start your journey with dumbbell lateral raises.
Whether it be an actor, a model, or a fitness freak, the intensity of their fitness is measured by the bulk of muscles present around their shoulder.
Every other person present in the gym tries to build up their shoulders by using various machines currently.
Some are busy doing push-ups, some spend time on the bench press machine and trying out the exercise variations, but the outcome doesn’t seem appealing.
This makes us think about whether the exercise being done is correct or not? Or the weight being used is sufficient or not? Or getting the desired shoulder is just a dream.
This article will let you know all you need to know about that bulky shoulder, the correct use of exercises, variations, accurate weight, and most importantly, the difference between the muscle groups you target.
Let’s introduce you to one of the best bulky shoulders and triceps exercises: Dumbbell lateral raises.
If you want to build upper-body width, this is the exercise you should be doing.
Let’s find out why:
Which Muscle are You Working for?
Many people set rigorous workouts irrespective of the proper knowledge about the exercise.
This usually results in shoulder pain or shoulder injury, which is very difficult to recover from.
It is essential to know what muscle we emphasize and what changes shall be caused while performing dumbbell lateral raises exercise.
As this article is about dumbbell lateral raise, the primary muscle group working is the Deltoid.
The deltoid muscle is a triangular shape muscle present on the anterior aspect of the shoulder. This muscle is around the shoulder joint and gives a classic round contour to the upper body.
The deltoid muscle has three heads. Each head serves a different function for a particular movement to take place.
The three heads of the deltoid, along with their actions, are:
1. The Anterior Deltoid or The Anterior Head
This head is present on the anterior aspect of the shoulder. This primarily focuses on the flexion and internal rotation of the shoulder. This muscle assists the pectoral muscle while performing an exercise.
2. The Medial or Lateral Deltoid
This muscle head plays a very crucial role in elevating the arm against gravity. This head helps raise the arm laterally and will be the main target while performing lateral dumbbell raise.
3. The Posterior Deltoid or Posterior Head
This head lies posteriorly and plays a role in the extension of the shoulder. Along with that, it helps in the external rotation of the shoulder.
Along with the deltoids, various other back muscles also assist in the lateral raises. These are:
- The Trapezius: Trapezius is a significant muscle of the upper back. It is a diamond-shaped muscle with multiple insertion sites, thus making it a multi-joint muscle. This muscle acts as an anchor for the neck and supports them throughout. While performing dumbbell lateral raise, the trapezoid also gets worked upon.
- The Latissmus Dorsi: This muscle is the back muscle almost covering the entire back. Its insertion is on the groove of the humerus. Thus each time a lateral raise is performed, these muscles get contracted.
- The Supraspinatus: This muscle acts as the prime mover for the dumbbell lateral raise. This muscle is also one of the important stabilizing muscles.
Its insertion reinforces the shoulder joint while performing any overhead movement like the lateral raise thus, preventing it from subluxation of the joint. The laxity of the supraspinatus muscle leads to dislocation of the joint.
How to Perform Dumbbell Lateral Raises?
When it comes to performing any lateral raises with or without dumbbells, various factors help determine the accuracy of the exercise.
It is also known as lateral raise extend.
The correct way of performing dumbbell lateral raises are as follows:
- Step 1: Stand tall and straight with an appropriate distance between the legs.
- Step 2: Take the weight (e.g., dumbbell or weight bags around the wrist) in both your arms if working on both the arms simultaneously, or you can work on one arm at a time as well.
- Step 3: The weight should be neither too heavy nor too light.
- Step 4: While holding any weight, the palm should face the body, and the weights should lie parallel to the floor.
- Step 5: Now, keep your arms straight and start to raise the arm laterally (sideways). Slowly raise the arm to the level of the shoulder. The entire range of shoulder movement should not be performed. Raise the arm till they lie parallel to the floor.
- Step 6: While performing a lateral raise, the elbow should not be bent excessively as it decreases the effectiveness of the exercise. Elbows slightly bent are preferable.
- Step 7- Now, slowly lower the arms back to the starting position.
Lateral raises can be difficult even with relatively light weights. Therefore, if you are starting this exercise, take care of your weights.
What Should be the Ideal Weight?
To calculate the ideal weight, one must first calculate the Repetition Maximum, i.e., 1RM and 10RM. These are the maximum weights one can lift for a single repetition and 10 repetitions, respectively.
Once you calculate the ideal weight, start with dumbbell lateral raises and then increase the weight gradually.
Start with lighter weight first. Too much weight can lead to shoulder pain and even injury in some cases.
Common mistakes while performing dumbbell lateral raises:
Many people, despite having sound knowledge regarding the exercise do mistakes that can be harmful. Some standard errors are:
- Bending the elbow- While doing a lateral raise, the elbow joint should be straight. Many people tend to keep their arm at 90°, which is an incorrect position.
- Raising the arms above the shoulder height- The arms should never be raised above the height of the shoulder as it decreases the effectiveness of the exercise, and the middle deltoid can not be worked upon.
- Poor posture- While doing a lateral raise, the position should be either sitting or standing. Poor posture can cause pain in the back muscles. If standing, stand tall and straight. If sitting, a slight bend is required. A proper form and good posture play a key role in performing the exercise.
- Weights- Always start with a lighter weight. You can use light dumbbells for the same. Lift heavier weights only if you are comfortable with them.
Lateral Raise Variations
1. Bent-Over Lateral Raise
In this type of lateral raise along with the shoulders, the back muscles also gain strength. This exercise helps reduce excessive back fat and strengthen the back muscle.
Step 1- Sit on an inclined chair while supporting the chest. If standing, bend forward and form a 90° angle with the hip joint.
Step 2- Hold the appropriate weight and follow the same steps while performing a dumbbell lateral raise.
2. Kettlebell Lateral Raise
In kettlebell lateral raise, the weight is below the handles. The muscles have to work extra to combat the gravitational force exerted upon them.
This particular exercise is used to increase the strength of the muscle around the shoulder with an intensity more significant than the lateral dumbbell raise.
The steps for performing this exercise are the same as the lateral dumbbell raise. The only difference is the type of weight used.
While performing this exercise, make sure that the weights don’t swing and are stable throughout. It is common for wrist movement to occur with the use of a kettlebell. This should be noted and avoided.
3. Kneeling Lateral Raise
While performing a lateral raise using a dumbbell or any other type of weight, the body tends to swing forward and backward. This creates an unwanted momentum which affects the effectiveness of that exercise.
To avoid this, a variation called kneeling lateral raise is used.
The steps to perform this exercise are as follows:
- Step 1: Kneel and keep your spine erect. Use knee caps to prevent any unwanted stress on the knee joint.
- Step 2: Appropriate distance between the knee is recommended.
- Step 3: Carry on with lateral raises similar to any other one mentioned above.
You will notice that the swinging of the body is reduced. Once you gain control over this type of lateral raise, you can perform the same while standing.
4. Cable Lateral Raise
In a lateral cable raise, a cable that is anchored to the wall is used.
It provides resistance and helps build the muscles.
The position of the cable plays a crucial role. This can be used to perform an isolation exercise.
To isolate the middle deltoid head and the posterior deltoid head, particular positioning of both arms is required.
Usually, one arm is worked upon, and the other arm is kept stable.
The cable can also be replaced with a resistance band.
5. Lateral Raise Hold
The lateral raise hold is a variation to spice up the standard lateral raise and make it challenging. It is a demanding variation and can sweat you out quickly.
Follow the steps to perform a lateral raise hold:
- Step 1 – Stand in a position as mentioned for a regular dumbbell lateral raise.
- Step 2- Perform an average lateral raise using both arms.
- Step 3- Hold the position when the shoulders lie parallel to the floor.
- Step 4- Now, keep the right arm fixed and bring down the left arm. Continue with the lateral raises of the left arm only.
- Step 5- Switch the arm, i.e., hold the left arm parallel to the ground and perform lateral raises with the right arm.
Benefits of Lateral Raise
- Performing lateral raises helps with poor form. It helps strengthen the back muscles, which reinforce the spine and make it erect.
- It helps in muscle building and more muscular shoulders.
- The pectoral also get activated while performing lateral raises.
- The core is kept tensed to avoid any unwanted momentum and prevent the swinging of the body. It helps tone the core muscles.
- The shoulder blades or the scapular movements take place, thus increasing the shoulder range of motion.
1. Sudden and sharp shoulder pain is an indicator of the wrong position or inappropriate weight.
2. Individuals with recent shoulder injuries should consult a physical therapist before performing any lateral raises.
3. The swinging of the body should be avoided at any cost.
4. Any pain or discomfort while performing the lateral raise should be noted and checked immediately.
1. Proper position is the crucial factor while performing any exercise.
2. Lateral raises can be done with variations to increase the effectiveness of the exercise.
3. Performing under a personal trainer can help avoid common mistakes.
4. The primary muscle group acting is the deltoid.
5. Appropriate weights are the mainstay of the exercise.
Well, you are all set to do dumbbell lateral raises now. Don’t keep waiting. Get your upper body perfectly shaped.
Any information found on the site does not constitute legal or medical advice. Should you face health issues, please visit your doctor to get yourself diagnosed. Icy Health offers expert opinions and advice for informational purposes only. This is not a substitute for professional medical advice.