Lateral raises are a resistance exercise that targets the shoulders. This move helps increase shoulder width by working the shoulder muscles, especially the outer part of the shoulder muscle called the deltoid.
What is Lateral Raise Movement?
The purpose of the Cable Lateral Raise movement is to ensure the development of the triple shoulder muscles known as the deltoid. The shoulder muscles expand and gain strength with the cable lateral raise movement. The most important feature of this movement, which should be done using equipment, is that it also affects the serratus anterior region. Since it is a beginner-level, easy-level movement, everyone can do it.
How to Perform Lateral Raise Exercises?
Here are the steps on how to perform lateral raises correctly:
1. Equipment
Dumbbell , Fitness mat (optional)
2. Starting Position
Place your feet shoulder-width apart and bend your knees slightly. Hold a dumbbell with each hand in front of your body at your sides, palms facing your body.
3. Elbow Position
Keep your elbows slightly bent, but not locked. This is important to avoid putting too much pressure on your shoulders.
4. Starting the Movement
While keeping your elbows slightly bent, raise both arms out to the sides until they are parallel to the floor.
5. Top Position
Once you have your arms up, pause for a moment on your shoulders. This can help you feel your shoulder muscles better.
6. Landing Movement
Lower your arms back to the starting position with control, but never let the dumbbells touch the sides of your body.
7. Reps and Sets
Rest after you reach your desired number of reps or complete your designated sets. It is also important to take a few seconds between sets, if needed, to allow your shoulder muscles to stretch and recover.
Tips and Reminders
Keep your back straight and gently tighten your abdominal muscles as you do the movement. Be careful not to lock your elbows, this makes the move safer and more effective. When choosing weights, it is important to start with light weights at first and then increase the weight to maintain proper form. Performing the movement in a slow and controlled manner can work the shoulder muscles more effectively.
What Muscles Does Lateral Raise Exercise Work?
Lateral raises are an exercise that specifically targets the shoulder muscles. This exercise works the deltoid, a muscle in the shoulder, intensely. It can also affect side muscle groups like the trapezius and upper back muscles to some extent. Here are the main muscle groups that work during lateral raises:
1. Deltoid Muscle (Shoulder Muscle)
Lateral raises work the outer head of the deltoid (lateral head) in particular. This widens the outer part of the shoulder, increasing shoulder width and providing an aesthetic appearance.
2. Upper Trapezius
Lateral raises can engage the upper portion of the trapezius muscle, which strengthens the muscles in the upper shoulder area.
3. Upper Back (Supraspinatus)
The supraspinatus, one of the rotator cuff muscles around the shoulder joint, can also be worked during lateral raises. This muscle is important for providing stability to the shoulder joint.
These are the muscle groups that are specifically affected during lateral raises. However, body anatomy can vary from person to person and therefore each person will react differently. The important thing is to perform the movement with proper form and use the weights in a controlled manner.
What are the Benefits of Lateral Raises?
Lateral raises are an exercise that specifically targets the shoulder muscles and can provide a number of benefits when performed regularly. Here are some of the benefits of lateral raises:
1. Increasing Shoulder Width
Lateral raises target the outer portion of the shoulder muscle called the deltoid, which can improve upper-body aesthetics by increasing shoulder width.
2. Shoulder Development
The movement targets the deltoid muscles as well as the upper back and upper trapezius muscles, contributing to shoulder development.
3. Improving Posture
Strong shoulder muscles can support overall posture. Proper posture can prevent back pain and improve physical appearance.
4. Balanced Upper Body Development
Lateral raises contribute to the balanced development of upper body muscles by emphasizing shoulder development.
5. Rotator Cuff Strength
The move also strengthens the rotator cuff muscles around the shoulder joint, which can increase shoulder joint stability and prevent shoulder injuries.
6. Functional Power
Strong shoulder muscles can increase functional strength when performing daily activities, especially in carrying loads and pushing movements.
7. Preventing Bad Posture
Regular lateral raises can help prevent poor posture by strengthening the back and shoulder muscles.
8. Strengthening Joints and Ligaments
Lateral raises strengthen the shoulder joints and surrounding ligaments, which can improve shoulder health.
9. A Second Regular Exercise
When combined with other upper-body exercises, lateral raises can be an important part of a complete upper-body workout program.
