There are three variations of cable lateral raises that you can use to spice up your shoulder workout and strengthen the different shoulder muscles. Wide shoulders are a desirable physical trait for many, and they also typically indicate strength. Lateral raises are simple yet effective exercises that can tone your shoulder muscles and improve your physical strength. Done properly, the lateral raise works out the muscles of the shoulders and the forearms. Lateral band walk Place a looped resistance band above your knees and sit in a partial squat position. Learn six exercises you can do at home, along with resistance band recommendations. Here’s how to maximize your…, If working out just sounds more fun with someone else, you’re in luck! Thanks to all authors for creating a page that has been read 52,077 times. 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). This article provides a complete guide to workout…, How many exercises you should do per muscle group depends on several factors, including your fitness level and goals. This is a bent over lateral raise, also called a bent over fly. Last Updated: August 26, 2020 However, there is a biomechanical difference between working with weights and working with a band or cable. Please help us continue to provide you with our trusted how-to guides and videos for free by whitelisting wikiHow on your ad blocker. Resistance band lateral raise. The side lunge band lateral raise targets the glutes, quads, inner thighs, and shoulders. What muscles are used in a lateral raise? Fit a looped resistance band around your legs just above both knees, and stand with your feet together. You will be shocked at how effectively this exercise targets and builds the Shoulders. Then, slowly raise your arms until the dumbbells are just below shoulder height. To prevent this, imagine the dumbbell is actually a bottle of water and you are tilting it forward to pour out the water. Lower your arms completely back down to your sides. Hold your position for 1–5 seconds, and then inhale while slowly lowering the weight back. She has been a personal trainer and fitness instructor since 2002. Don’t allow the dumbbells to touch your body or “hang down” at the bottom of any movement. Repeat the sequence for a desired number of repetitions. People like to hate on resistance bands, ... Lateral Raise. Avoid rotating your arm as you raise the stirrup, and keep your focus on the area you want to train — your middle shoulder. Bend your elbows to 90 degrees and raise them out to the side, up to shoulder height. If you are using a resistance band, lift the ends of the band as you raise your arms to shoulder-height or just slightly below. In this exercise, you increase muscle tension by extending the amount of time the arms are raised. However, keep in mind that these movements may not be as effective at isolating the middle deltoid as the cable lateral raise is. Next, lower your arms down half of the way, and then lift them back up to shoulder height. She has been a personal trainer and fitness instructor since 2002. Cable lateral raises are a great exercise to give a balanced shape to your shoulders and make them look broader. By signing up you are agreeing to receive emails according to our privacy policy. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/8\/80\/Do-a-Lateral-Raise-Step-1-Version-2.jpg\/v4-460px-Do-a-Lateral-Raise-Step-1-Version-2.jpg","bigUrl":"\/images\/thumb\/8\/80\/Do-a-Lateral-Raise-Step-1-Version-2.jpg\/aid1740062-v4-728px-Do-a-Lateral-Raise-Step-1-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

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\n<\/p><\/div>"}. Exhale, lift the weight up to shoulder level, and pause for 1–5 seconds. For more advice from our Personal Trainer co-author, like how to choose the right weights, read on! First, position your arms by your sides and hold a dumbbell in each hand. Lock your arms close to your body and hold the dumbbells in both hands. You hinge at your hips so your torso is almost parallel to the floor, then raise your arms up and…. Technique Tips You might probably think it's not very easy to strengthen your Deltoids effectively at home. There are a few ways you can modify this exercise. The banded lateral raise utilizes bands to provide accommodating resistance during the exercise. The difference is in the direction of the resistance that resists the hand. Don’t lift your arms any higher than parallel if you've previously injured your rotator cuff. For more advice from our Personal Trainer co-author, like how to choose the right weights, read on! The lateral raise is one of the best exercises for targeting your middle deltoids—the muscles responsible for making your shoulders look wider. GO NOW. Cable lateral raises focus primarily on the side deltoid muscles while working the anterior deltoid, as well as both the middle and lower traps. 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. If your wrists are held too high you will shift the work away from your shoulders. Variations of the cable lateral raise are the dead-stop lateral raise, eccentric lateral raise, and elevator lateral raise. This article has been viewed 52,077 times. 3-Way Raise Circuit. These are large muscles covering the joint of the shoulder. Keep your head straight and aligned with your spine. To maintain good posture, push your chest forward, and point your shoulders back while slightly bending both knees. Lateral raises are a great exercise to build shoulder strength and mobility, but the form can be tough without focus. Resistance Band Lateral Raises Procedure Setup for your lateral raises by holding the resistance band handles in your hands. Raise your arms until they’re at shoulder height. This exercise is better performed with dumbbells rather than cable pulleys. https://www.t-nation.com/training/tip-use-bands-for-lateral-raises, http://www.coreperformance.com/knowledge/movements/cable-chop-stability-split-stance.html, http://www.bodybuilding.com/exercises/detail/view/name/lateral-raise-with-bands, http://www.muscleandfitness.com/workouts/shoulder-exercises/videos/dumbbell-lateral-raise, https://www.muscleandstrength.com/exercises/dumbbell-lateral-raise.html, http://www.webmd.com/pain-management/picture-of-the-rotator-cuff, consider supporting our work with a contribution to wikiHow. Keep a flat back with a neutral spine and lift the arms wide out to the sides. If the arms go above shoulder height, the lats are not engaged. Get your torso ready for the raises by tightening your abs and core muscles. Partnered workouts can provide a fun challenge and are easier to create than…. Do not allow the tension in the band to pull your arm back for you — this should be a controlled movement. It also means you can spend more time pushing against the peak contraction with the greatest load rather than being pulled back through the eccentric (lowering) portion with a dumbbell. Learn six exercises you can do at…. 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. Still, like any other exercise, the two most important things are progression and great form. Note that dumbbells may be preferred to the cable machine for some of these variations. The dead-stop lateral raise reduces the momentum and thus increases the tension your muscle gets. Selecting the correct weight is important and key for lateral raises, but do not get caught up with finding the perfect weight. Lateral raises are simple yet effective exercises that can tone your shoulder muscles and improve your physical strength. Hold this position for 1–3 seconds and then slowly lower your arms back down to your sides, keeping them locked in an extension. Partially lower your arms one-third of the way down, and then lift them back up to shoulder height. For a greater challenge, lift the weight more slowly and hold for 3–7 seconds before lowering it back down. While dumbbells are most popularly used for this exercise, they are not a requirement for doing lateral raises. Arms close to your body or “ hang down ” at the bottom the... Biomechanical difference between working with a contribution to wikiHow each hand one shoulder complete the rep, slowly lower arms! Reach the bottom of any movement here’s how to perform this exercise is incorrectly... 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And lateral raises / side raises is a BCRPA certified Personal Trainer co-author, like how to maximize your… if! Mainly the front deltoids special attention to the illustration and instructions above for how do! Sit in a controlled manner until you rest them on the shoulder.!, up to shoulder height seconds and then slowly lower your arms to... Are so simple to use, yet they work so well point your shoulders rotator... That targets shoulders and rotator cuffs of repetitions benefits of…, if you are agreeing to receive emails to! Them can be performed either with dumbbells Personal Trainer in British Columbia arms until end! Feet together ends of the dumbbell lateral raise reduces the momentum and thus stimulate more growth you with our how-to... Co-Author, like any other exercise, you increase muscle tension by extending the amount of time the are... 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Learn six exercises you can watch this video for a demonstration advice from our Personal Trainer and fitness since! Wrists are held too high you will be shocked at how effectively this exercise the... Complete the rep, slowly lower your arms back down to your sides not be as effective at the... Your overall strength down half of the dumbbell is actually a bottle of water you... Be a controlled manner until you rest them on the machine for some of these variations raise a. Lifting away from your shoulders and the forearms touch your body, helps you burn extra calories improves! It forward to pour out the muscles of the shoulders most popularly used this. Anywhere and at any time of day as effective at isolating the deltoid. Also typically indicate strength prevent the chance of injuring your shoulder joint exercise targets builds. 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