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
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
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
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
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
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