What Wikipedia Can Not Tell You About Shoulder Lateral Raises

This is The Stephane Andre and today I’m talking about how to do shoulder lateral raises. Last year I had a little pain in my left shoulder, it was a shoulder impingement.

Train shoulder is good to have a good posture. There are people who have a rounding of the upper back with shoulder enrollment forwards. It calls Kyphosis , it’s because usually, the muscles in the front of the shoulder are stronger than the back. In my case, I did some shoulders exercises in a bad form for long time.

Lateral raises works deltoid lateral (middle part) beams. Use lightweight with sets of 10-25 reps until it burns. Be careful because when you raise arms over the horizon, you work trapezius. There are several lateral raises exercise:

Lateral raises

shoulder exercise lateral raises

Standing with your legs little apart. Your back is straight, you arms along your body with a dumbbell in each hand:

  • Raise your arms to the horizontal with your elbows little flexed
  • Back to the start position

You can also do this exercises in a seated position.

Read more about this exercise.

Low pulley lateral raises

shoulder exercise low pulley lateral raises

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

Read more about this one.

Side-lying lateral raises

shoulder exercise side lying lateral raises

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

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

More details.

Machine

Shoulder exercise machine lateral raises

Sit on the machine and take the handles :

  • Inhale and raises your elbows to the horizontal
  • Exhale at the end of the movement

More info about it.

Lift lightweight

Several times I made the mistake of lift the heaviest I can to progress. The truth is that the shoulder is not a big muscle like chest, arms or legs. Every time I forget that shoulder is a joint, I can move my arms almost at 360 degrees. It maintains the humerus head on the scapula’s glenoid cavity with a complex musculo-tendinous pack.

Shoulders are fragile. For this reason, we need to focus more on the numbers of repetition than the weight to avoid injuries. I know, it’s a little hard because of the ego, but I’m sure you know someone with a shoulder’s injury and it is not cool.

I remember the first time I did dumbbell shoulder lateral raises, one person told me to did the movement with my thumb down. Another day, another person told me to did it with my thumb up. The thumb’s position is a special topic. The only thing I can tell you that everyone has a unique morphology. You need to find your optimal position and angle of work. Listen to your body.

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-Steph

Machine Trunk Rotation

machine trunk rotation abs

What’s up ? This is THE stephane ANDRE ! I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Attention

Torso’s rotation in the machine are proscribed for people suffering from lower back or having already had a herniated disc, as they might aggravate or reappear this lumbar pathology.

machine trunk rotation abs

Standing on the turntable with your hands on the handles :

  • Rotate your pelvis from one side to the other, keeping your shoulders fixed and controlling the rotation. Your knees are slightly bent to avoid the risk of ligament stretching.

This exercise works mainly external and internal obliques and a little less rectus abdominis. Sets with high reps give better results.

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-Steph

Hanging Leg Raises

hanging leg raises

What’s up ? This is THE stephane ANDRE ! I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Suspended on a chin-up bar :

  • Inhale and back up your knees as high as possible by approaching your knees to your torso.

  • Exhale at the end of the movement

This exercise works :

  • The iliopsoas, rectus femoris, tensor fasciae latae when you raise your legs.

  • The rectus abdominis and a little less obliques work when you move your knees to your torso.

To target the work on abs, it’s advisable to make small oscillations of thighs without never having the knees below the horizontal.

Attention

Rotations of the torso to the machine are proscribed for people suffering from low back or having already had a herniated disc.

Variant

hanging leg raises variant

By raising your knees on the side alternately to the right and to the left, obliques work more intensely.

Abdominal lumbar balance

It’s necessary to work in a balanced way the abdominal’s muscles and the back’s muscles (erector spinae). A lack of tone of hypertonicity of one of these two muscle groups can create a bad posture, and over time, create pathologies.

Example

Hypertonicity of the lower part of the erector spinae (sacro lumbar mass) with a hypotonicity of the muscles of the abdomen, will create a hyperlordosis with an abdominal ptosis. This postural defect can sometimes (if it is taken in time) be diminished by exercises of reinforcement of the abdominal muscles.

Conversely, hypertonicity of the abdominal muscles with loosening (hypotonicity) of the erectors spinae, especially in the upper part (multifidus spinae, longissimus, iliocostalis), will create a kyphosis (rounding back ) with loss of lumbar vertebral arch. This postural defect can sometimes (if it taken in time) be diminished by exercises of reinforcement of erectors spinae muscles.

Hypertonicity erector spinae muscles lumbar vertebral arch Hypotonicity abdominal ptosis

Kyphosis Hypotonicity erector spinae muscles lumbar vertebral arch Hypertonicity abdomen

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-Steph

Machine Crunch

machine crunches

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

Sitting on the machine with your hands holding the handles. Your feet wedged under the pads :

  • Inhale and round your back to bring your torso to your thighs.

  • Exhale at the end of the movement

This exercise is excellent because it allows you to adjust the weight relative to your level. You can use lightweights if you’re a beginner or heavyweights, without risk, if you’re an athlete.

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

-Steph

Seated Machine Hip Abductions

seated machine hip abductions

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

seated machine hip abductions

Sitting on the machine :

  • Force your legs apart as far as possible

When the machine’s seat is inclined, it’s gluteus medius that works. When the machine’s seat is slightly inclined or vertical, it’s the upper part of the gluteus maximus that works. The ideal is to vary the torso’s inclinaison in the same set.

Example

10 reps with your back glued on the machine’s seat and 10 reps with your torso leaning forward.

seated machine hip abductions variations torso forward

This exercise is excellent for women because it tone the upper part of the hip. It gives the buttocks a rounded appearance, making the waist look slimmer.

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-Steph

Cable Hip Abductions

Cable Hip Abductions anatomy

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

Cable Hip Abductions

Standing on one leg. Your other leg attached a low pulley to your ankle and your opposite hand placed on the machine to stabilize your body :

  • Raise your leg as high as possible

This exercise works mainly gluteus medius and gluteus minimus placed in more depth. For a better efficiency, it’s advisable to do set with high reps until the sensation of burns.

gluteal msucles insertions anatomy

Abductions anatomy

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

-Steph