What muscles are used in a lateral raise? Don’t lift your arms any higher than parallel if you've previously injured your rotator cuff. Performing the lateral raise with a band stresses the muscle more in the mid-range, where it's most active. If you really can’t stand to see another ad again, then please consider supporting our work with a contribution to wikiHow. However, keep in mind that these movements may not be as effective at isolating the middle deltoid as the cable lateral raise is. To complete the rep, slowly lower your arms back down to your sides. Wide shoulders are a desirable physical trait for many, and they also typically indicate strength. For more advice from our Personal Trainer co-author, like how to choose the right weights, read on! Performing lateral raises with a resistance band stresses the muscle more “in the mid-range, where it’s most active,” Neilson says. Set-Up and Equipment: All you’ll need for this variation is a resistance band and plenty of space! Now, extend your elbows so that your arms are straight out to the sides, making a “T” shape with your body, and your palms are facing down. Increase or decrease the number of reps you do per set to change your level of difficulty. Done properly and often enough, performing lateral raises builds muscle on the shoulder cap. Grab the handle so that your arm is down by your side and your palm facing your legs. You can use a resistance band if you’d prefer not to use dumbbells. You will be shocked at how effectively this exercise targets and builds the Shoulders. This … Start with small pauses when you first complete lateral raises, then gradually increase the amount of time you pause over time. Getting the most out of your lateral raise exercises will undoubtedly involve a combination of practice, discipline, and employing a proper technique. Cable lateral raises are a great exercise to give a balanced shape to your shoulders and make them look broader. Your form and technique should be the same as it is with free weights. There are a few ways you can modify this exercise. The dead-stop lateral raise reduces the momentum and thus increases the tension your muscle gets. In this exercise, you increase muscle tension by extending the amount of time the arms are raised. The lateral raise is a movement that can be classified as a shoulder exercise, one that is modified via different angles, ranges of motion, and loading. However, it’s a great movement when you don’t have access to weight, or if you prefer to train at home with bands. An entire gym in a bag, ready to use wherever you are, great for travel or outdoor workouts & great in the gym too. Exhale, lift the weight up to shoulder level, and pause for 1–5 seconds. This adds resistance — and challenge — to the move. Then, slowly raise your arms until the dumbbells are just below shoulder height. The lateral raise can be performed either with dumbbells or with a resistance band. This exercise is better performed with dumbbells rather than cable pulleys. Include your email address to get a message when this question is answered. Let the cable come to a complete stop before beginning the next repetition. The lateral raise is one of the best exercises for targeting your middle deltoids—the muscles responsible for making your shoulders look wider. Band raise-fly-row combo: 3 sets of 10 reps; Single-arm band lateral raise: 3 sets of max reps per side; Undersun Fitness Exercise Band Set. Select a weight that you can lift with only one shoulder. Partially lower your arms one-third of the way down, and then lift them back up to shoulder height. While dumbbells are most popularly used for this exercise, they are not a requirement for doing lateral raises. Lateral raise – dumbbell yana açış hareketi; her iki ele alınan dumbbell’lar yardımıyla, yere sarkık halde duran kolları yanlara açmak suretiyle yapılan lateral deltoid – … Done properly and often enough, performing lateral raises builds muscle on the shoulder cap. These are large muscles covering the joint of the shoulder. One study found that competitive bodybuilders gained more shoulder strength when doing both exercises, compared with just one of them, as lateral raises activate the middle deltoid, whereas the anterior deltoid was more active during the frontal raises (2). Resistance band exercises are a great way to build strength and flexibility in your shoulders and rotator cuffs. To maintain good posture, push your chest forward, and point your shoulders back while slightly bending both knees. The difference is in the direction of the resistance that resists the hand. 3-Way Raise Circuit. You can watch a quick demonstration here. Release the load slowly to the starting point. Having stronger arms and shoulders has many benefits. This is a great alternative to dumbbell bent-over lateral raises. The lateral raise is a great exercise to use resistance bands for, because you don’t need much weight to get great results and the bands will provide more of a challenge at the top of the lift. Partnered workouts can provide a fun challenge and are easier to create than…. If you are using a resistance band, stand on the center of the band and take a handle or end of the band in each hand. Related: Delts on Fire For a greater challenge, lift the weight more slowly and hold for 3–7 seconds before lowering it back down. Lateral raises are a great exercise to build shoulder strength and mobility, but the form can be tough without focus. Studies show that lifting the weight slowly increases the time the muscle spends under tension, thus boosting how the muscle synthesizes protein after the workout and helping it grow (3). Healthline Media does not provide medical advice, diagnosis, or treatment. Resistance Band Bent Over Rear Lateral Raises undoubtedly are a fabulous physical exercise to train your Deltoids. wikiHow is where trusted research and expert knowledge come together. Please help us continue to provide you with our trusted how-to guides and videos for free by whitelisting wikiHow on your ad blocker. Here’s how to do it: Elevator raises are very simple, yet challenging. With one dumbbell in each hand, extend your arms out to the side and allow the dumbbells to rest on the bench. Learn six exercises you can do at…. % of people told us that this article helped them. The main difference between using a resistance band versus free weights is that with a resistance band, you will use your feet to keep the band in place as you pull up on the ends of the band. Starting Position: Stand on the resistance band and grab the handle with one hand. “It also … Follow the instructions above to perform a one-sided cable lateral raise. This is a compound move that engages and stimulates the whole body, helps you burn extra calories and improves your balance and coordination. There should be some tension in the band. Cable lateral raise is a shoulder exercise that works the middle head of the deltoid muscle, which is the rounded muscle at the very top of each shoulder. Selecting the correct weight is important and key for lateral raises, but do not get caught up with finding the perfect weight. Raise your arms simultaneously to shoulder height. Hold your position for 1–5 seconds, and then inhale while slowly lowering the weight back. People like to hate on resistance bands, ... Lateral Raise. Make sure to grab both ends of the band. Aim to complete three sets three days a week, for at least six weeks to start seeing results. There are a few variations to cable lateral raise to spice up your workout. The front lateral raise is a variation of the lateral raise which has the lifter move the weights forward in the raise (instead of to the sides or back). Hinge forward from the hips so you face the ground. With your arms forward, chest lifted, and knees bent, lead with your heel and take 8 … Get your torso ready for the raises by tightening your abs and core muscles. Requiring only your hands and dumbbells or resistance bands, lateral raises can be done virtually anywhere and at any time of day. Cable lateral raises focus primarily on the side deltoid muscles while working the anterior deltoid, as well as both the middle and lower traps. This article has been viewed 52,077 times. References. Keeping your back flat and abs engaged, push your hips back, bend your knees, and lower your body into a squat, shifting your weight toward your heels. Keep a flat back with a neutral spine and lift the arms wide out to the sides. Cable lateral raise is a shoulder exercise that works the middle head of the deltoid muscle, which is the rounded muscle at the very top of each shoulder. Note that dumbbells may be preferred to the cable machine for some of these variations. The purpose of elevator lateral rises is to increase the time the muscle spends under tension and thus stimulate more growth. Avoid rotating your arm as you raise the stirrup, and keep your focus on the area you want to train — your middle shoulder. If you think of pulling as drawing in towards the body, then this move would be a push, but it is better thought of as a lift. Keep your head straight and aligned with your spine. Do not flex your wrists or position your arm so that your wrists are higher than your elbows (they should be roughly at the same height or in line). Front dumbbell raises are good strengthening exercises for your arms and shoulders. Here's you how to do it right. Potential injuries to the lower back may be incurred if this exercise is performed incorrectly. By signing up you are agreeing to receive emails according to our privacy policy. Variations of the cable lateral raise are the dead-stop lateral raise, eccentric lateral raise, and elevator lateral raise. Resistance Band Lateral Raise. Bend your elbows to 90 degrees and raise them out to the side, up to shoulder height. There are three variations of cable lateral raises that you can use to spice up your shoulder workout and strengthen the different shoulder muscles. At this point you can switch hands with the handles if you want the bands to cross infant of you, but this is not required. Last Updated: August 26, 2020 These are dead-stop, eccentric, and elevator cable raise. It the lats are engaged, and the shoulder blades are retracted (as they are supposed to be), it is impossible to lift the arms above shoulder height. Fit a looped resistance band around your legs just above both knees, and stand with your feet together. You can also place your free hand on the machine for support. If you look up these exercises online, seek out instructors who provide detailed guidance to ensure proper form and help avoid injury. Do not allow the tension in the band to pull your arm back for you — this should be a controlled movement. Lock your arms close to your body and hold the dumbbells in both hands. This article has been viewed 52,077 times. The lateral arm raise uses the deltoid muscles, mainly the front deltoids. You will feel the burn as the tension increases in the lateral deltoids, which forces your muscles to grow. If you are doing the exercise correctly, your arms will not go higher than the shoulders. The lateral raise – whether done with dumbbells, cables, bands, or on a machine – is one of the best ways to focus on the middle deltoid head of the shoulders. Learn six exercises you can do at home, along with resistance band recommendations. Now, reach across your body and grab the stirrup with your outside arm. This is a bent over lateral raise, also called a bent over fly. To prevent this, imagine the dumbbell is actually a bottle of water and you are tilting it forward to pour out the water. The lateral raise is an abduction motion, lifting away from the center line of the body. All you need to do this exercise is a set of dumbbells or resistance bands. Resistance band lateral raises / side raises is a gym work out exercise that targets shoulders and also involves abs. Still, like any other exercise, the two most important things are progression and great form. Pay special attention to the key points to ensure proper form. Hold this position for 1–3 seconds and then slowly lower your arms back down to your sides, keeping them locked in an extension. © 2005-2021 Healthline Media a Red Ventures Company. Turn your wrists. 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