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.

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

-Steph

High Pulley Crunch

high pulley crunches

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

Kneeling with the bar behind your neck :

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

  • Exhale at the end of the movement

rectus abdominis

This movement is never done with heavyweights. The goal is to focus on the sensation to better target the work on abs and mainly rectus abdominis.

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

-Steph

Floor Hip Abductions

foor hip abductions

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

Lie on your side with your head and shoulders on line :

  • Raise your leg to an angle of 70 degrees (at the most off the floor, always keeping you knee extended).

 

  • Back to the starting position

 

gluteal muscles iseertions

This exercise works gluteus medius and gluteus maximus, It’s possible to make this movement with a large amplitude or a small amplitude. You can do an isometric contraction holding the position for a few seconds at the end of abduction.

gluteal gluteus meduis maximus

You can raise your leg slightly forward or slightly backward or vertically.

foor hip abductions leg vertically backward forward

To increase the difficulty, you can use a resistance band or strap a soft weight around you ankles or use a low pulley.

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

-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

Cable Back Kicks

cable back kicks glutes anatomy

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

Standing in front of the machine with your hands on the handle. Your pelvis tilted forward. You’re standing on one leg and the other connected to the low pulley :

  • Tilt your pelvis forward

  • Bring your leg back

The extension of the hip is limited by the stress placed on the iliofemoral ligament, also called ligament of Bertin.

cable back kicks glutes anatom iliofemoral ligament

This exercise works mainly gluteus maximus and a little bit of hamstrings with the exception of biceps femoris short head.

This exercise allows you to develop shapely legs while increasing muscle tone to your gluteals.

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

-Steph

Barbell Front Raises

barbell front raises

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

Standing with legs slightly apart. Your back straight with your abs contracted. Place a barball on your thinghs with a pronated grip and you have arms outstrechted :

  • Inhale and raises the barbell until the level of your eyes

  • Back to the start position slowly by avoiding shaking

  • Exhale at the end of the movement

This exercice mainly works your anterior deltoids, your upper pectorals, infraspinatus and a little bit your trapezius, serratus anterior and your short head of your biceps.

If you raise higher up, your posterior deltoids also work to help raise your arms vertically.

This exercice can also be done at the low pulley. Put your back against the machine with the cable passing between your legs.

Note : Your brachial biceps works a little bit in alll anterior elevation of your arm.

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

-Steph

High Pulley Lateral Extensions

high pulley lateral extensions

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

Standing in front of pulleys. Keep your arms stretched forward to take the right handle with your left hand and take the left handle with your right hand :

  • Inhale and spread your arms, keeping your arms outstretched. Expire at the end of the movement.

  • Back to the starting position by controlling the movement.

This exercice works deltoids, mainly posterior beams, infraspinatus and teres minor. At the end of movement (when shoulder blades approach), this exercice works trapezius and rhomboids.

Note : For people who have shoulders forward because of chest muscles, do this exercice and use the machine that works rear shoulders help to rebalance posture.

To straighten shoulders, it’s necessary to use moderate weights to stay focused on the end of movement to tighten shoulder blades properly.

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

-Steph