Low Pulley Bent Over Lateral Raises

low pulley bent over lateral raises

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Standing, your feet apart with your legs slightly bent. Bent your bust forward with your back straight. Lets hang your arms and take a handle in each hand for cables to cross :

  • Inhale and raises your arms to the horizontal

  • Exhale at the end of the movement

This exercice mainly works deltoid posterior beams. Trapezius and rhombroid also work a little bit when you bring your shoulder blades together.

Share this article if you think it can help someone you know. Thank you.

-Steph

Semi Pronated Low Pulley Front Raises

semi pronated low pulley front raises

I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff.

Standing with your feet slightly apart. Your arms are along your body with the handle in your hand in semi-pronation :

  • Inhale and raise your arms until your eyes level

  • Exhale at the end of the movement

This exercice works your deltoid (mainly anterior beams) and pectoralis major (upper chest) and a little bit the short head of biceps.

This movement is better when you do high reps.

Variant : You can do this exercice with a dumbbell

Note : This exercice is good for people who have difficulty to develop anterior beams. The hand in semi-pronation carries the humerus in external rotation. It’s good because at the beginning of movement it stretches anterior beams and you really feel the work.

Share this article if you think it can help someone you know. Thank you.

-Steph

Low Pulley Front Raises

low pulley front raises

I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff.

Standing with your feet slightly apart. Your arms are along your body with the handle in your hand in pronation :

  • Inhale and raise your arms until your eyes level

  • Exhale at the end of the movement

This exercise works your deltoid (mainly anterior beams) and pectoralis major (upper chest) and a little bit the short head of biceps.

Share this article if you think it can help someone you know. Thank you.

-Steph

Side-Lying Lateral Raise

side Lying Lateral Raise

I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff.

Lying on the side, on the floor or on a bench with a dumbbell on your hand in pronation :

  • Inhale and raise your arm to the vertical
  • Exhale at the end of the movement

When you do « standing » raise, you work the muscle to a maximal intensity at the end of the movement when your arms are horizontal. With this exercice, you work your deltoid in another way. You work the muscle to a maximal intensity at the beginning of the movement. Long sets of 10 to 20 reps give better results

Note :

supraspinatus

This movement works the supraspinous, muscle acting mainly in the start of raise. By changing the start position (dumbbell placed in front of your thigh, on you thigh or behind your thigh), you can work all deltoid’s beams.

To have more intensity, you can do this movement in continious tension without putting the dumbbell on your thigh.

Share this article if you think it can help someone you know. Thank you.

-Steph

Front Raise

front raises anatomy dumbbell shoulder

I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff.

front raises anatomy dumbbell shoulder

Standing with your legs slightly apart. Take a dumbbell in each hand in pronation. You can keep dumbbells on your thighs or on the side :

  • Inhale and make an alternate raise of your arms forward (or antepulsion) until your eyes level.

  • Exhale at the end of movement

front raises anatomy dumbbell shoulder

This exercise work mainly deltoid’s anterior beams, clavicular beam of the pectoralis major and a little less the rest of deltoid. In all arm raise movements, scapula fixators (shoulder blades) on rib cage such as anterior serratus and rhomboids, are also used allowing humerus to tilt on a stable support.

front raises anatomy dumbbell shoulder

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-Steph

Bent Over Lateral Raise

bent over lateral raise

I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff.

Standing with your legs apart and flexed. Your torso bent forward with your back straight. A dumbbell in each hand with elbows slightly bent :

  • Inhale and raise until to the horizontal

  • Exhale when you return to the start position

bent over lateral raise

This exercise work the whole of shoulders accentuating the work of the deltoid’s posterior beams of the. If you tighten your shoulder blades at the end of movement, you use trapezius (middle and inferior fibers), rhomboid, teres major and infraspinatus.

shoulder anatomy

Variant

It’s possible to do this exercise lying face down on an incline bench.

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-Steph

Low Pulley Lateral Raises

low pulley lateral raises

I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff.

Standing with the handle in your hand. Your arm along your body :

  • Inhale and raise your arm to the horizontal

  • Exhale at the end of the movement

low pulley lateral raises anatomy shoulder

This exercise mainly works deltoid lateral (middle) beams. Deltoid is composed of several beams : anterior, lateral and posterior. This is why it’s important to vary the working angles to work all beams.

low pulley lateral raises anatomy shoulder

anatomy shoulder

Subscribe to my newsletter and share this article if you think it will help someone you know. Thank you.

-Steph