This is The Stephane Andre and today I’m talking about lateral raise with dumbbells. I read Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff.
Standing with your legs slightly apart. Your back straight, your arms along your body with a dumbbell in each hand :
Raise your arms to the horizontal with your elbows slightly flexed
Back to the start position
This exercise works deltoids, mainly middle portion.
The middle portion composed of several bundles which have the shape of a feather converging on the humerus and having the function of maintaining relatively heavy weights and of moving the arm accurately in all directions. It’s smart to vary the start of the movement (hands behind butt, hands-on sides or hands in front), which makes it possible to word well all middle portion’s bundles.
According to the different morphologies (long/short clavicle, acromions more or less covering, humerus insertion of the deltoid more or less low), it’s necessary to seek the optimal working angle to his/her morphology.
Lateral raise works also the supra-spinous, non-visible muscle that lies deep in the spra-spinous fossa of the scapula (shoulder blade) and is attached to the major tubercle of the humerus.
We can raise arms over the horizon and work the upper part of the trapezius.
Lateral raise is done with relatively lightweight and set of 10-25 reps. Vary working angles with short rest times. Work until it burns to have better results. To have more intensity, it’s possible between each rep to keep arms horizontally a few seconds.
To track my calories, I use MyFitnessPal
To track my workout program, I use Jefit