Lateral raise

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The lateral raise is primarily aimed at strengthening the deltoid muscle.

Lateral raise is a strength training exercise that is also used in bodybuilding . Training experience and EMG analyzes prove the particular effectiveness of this exercise for strengthening the lateral portion of the shoulder muscles when the exercise is performed correctly.

Stressed muscles

As already mentioned, the exercise primarily serves to strengthen the lateral part of the deltoid muscle . In addition, the anterior and posterior parts of the deltoid muscle and the posterior parts of the supraspinatus ; Trapezius and Serratus trained.

In addition, other so-called secondary muscle groups and parts are always involved in the execution of the exercise, the degree of activation of which can be controlled by slight variations of the exercise. For example, bending the upper body slightly forward increases the involvement of the posterior part and at the same time reduces the activation of the anterior part of the deltoid muscle.

variants

The following are the three common variations of the side raise and their advantages and disadvantages:

  • Dumbbells : Dumbbells can usually be used to move larger weights than a cable version. Beginners in particular run the risk of "faking" by throwing the dumbbells upwards from the starting position.
  • Cable pull : In contrast to the version with dumbbells, the weight that the muscle has to work against is almost identical in the starting and end position and not - as with dumbbells - dependent on the angle between the upper body and arm. This allows more constant muscle tension to be built up, which increases the effectiveness of the exercise compared to an improper execution with dumbbells.
  • Lateral raises on the machine: The machines found in some fitness studios usually simulate the sequence of movements of the variant with dumbbells. Well-designed machines usually have arm pads that the user has to push up with his elbow. In this way, they force the internal rotation of the shoulder joint, which is also emphasized under the sequence of movements , and thus increase the desired focus on the outer part of the delta muscle.

The optional use of an incline bench for the version with dumbbells or the cable / control cable is used to fix the body and prevents momentum Get in their legs, otherwise greatly reduces the effectiveness of the actual target muscles.

execution

The following applies to performing the exercise with dumbbells or on the rope :

  • Starting position
    • Stand shoulder-width apart (legs slightly bent ~ 2–5 °) or sitting on the incline bench (angle> 60 °)
    • Arms with slightly bent elbows (<15 °) perpendicular to the floor
    • Shoulder girdle tense (maintain muscle tension throughout the exercise)
    • Dumbbells / rope in the instep grip (palms facing the body) in line with the body
Effectiveness of the side lift depending on the elbow angle
  • Movement sequence
    • Lift your arms out from your shoulders until your elbows are at shoulder joint level
    • Not with swing work
    • Focus on raising your elbows (not your hands)
    • Achieve full muscle contraction at the top point
    • Lower arms slowly until the angle between body and arms is max. 15% (maintain muscle tension)
    • Start movement all over again
  • Further comments on the exercise
    • The internal rotation ensures that the load is primarily on the target muscle, the outer part of the deltoid muscle
    • Execution on an incline bench involves the anterior portion of the deltoid muscle, a slightly bent forward execution the posterior portion.
    • The more the elbow flexes, the less effective the exercise will be
    • Performing partial repetitions at the top of the exercise performance significantly increases the effectiveness of the exercise
    • The exercise can also be performed unilaterally, but make sure that the body is properly fixed.

Similar and related exercises

The lateral raise is an effective exercise for the lateral portion of the deltoid muscle.

Other exercises that primarily load the lateral deltoid are:

  • Front pulling with the barbell (upright row)
  • Front raises with dumbbells

Front lifting in particular has the advantage that at higher intensity the load acts directly on the deltoid muscle. When doing a lateral raise, the load must be borne by the wrists, which can also lead to problems at high intensity. Another advantage of the front lift is that it is a multi-joint exercise.

Secondarily, the lateral deltoid is stressed in:

See also

literature

Individual evidence

  1. ↑ a b Boeck-Behrens, Buskies, 2005, see literature
  2. ↑ adelmo.de: Bodybuilding for Physicists , Part 3