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Lateral RaisesThe lateral raise is another popular exercise for the shoulders. As an isolation movement it is not the best shoulder mass building exercise but it can help with good shoulder development. Out of the three shoulder muscle heads lateral raises stress the side head (Medial Deltoid). If lateral raises are done regularly they may help the medial deltoid protrude a little to give that broad appearance across the shoulders. Probably the best time to do lateral raises is after a heavy set of overhead presses to help stress the medial deltoid more than normal to boost muscle growth. Although if they are performed this super-set way then only one set should be done or there may be a risk for over-training. Also super-sets should only be performed by very experienced weight trainers. If in doubt do not do super-sets for the shoulders or any other muscles.
Lateral raises are best done using dumbells and can be performed both sides together or exercise each shoulder separately by holding the other, resting arm on a solid object for good balance. This technique is often used when doing lateral raises with cables. How to do Lateral Raises: Standing upright with feet about shoulder width apart and your torso bent a little forward. Hold a pair of light dumbells and let them hang to the sides by the thighs. Raise each arm at the same time outwards until the hands are about the same height as shoulders or arms are horizontal with the floor. Hold the dumbells in this position for up to a second, then slowly lower the weights back to the starting position. keep the knees slightly bent during the exercise and always have the elbows slightly unlocked to place less strain on the joints. Lateral Raise Start:
Lateral Raise Midway Point:
Breathing technique while performing Lateral Raises. Exhale as the dumbell rises and inhale when the dumbell lowers down. Lateral Raise exercise tips: As the dumbell raises try turning the wrist slightly down so the little finger is higher than the thumb. This help keep the stress on the medial deltoid during the whole exercise. It may also pay to bend the elbows a little more than shown until you get used to lateral raises for the shoulder muscles. Try cable laterals for added variety.
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