How To Dumbbell Lateral Raise The Right Way! (BIG SHOULDERS!)
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How To: Dumbbell Side Lateral Raise
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Side Lateral Raise Side Lateral Raise The dumbbell lateral raise is an upper body isolation exercise for building shoulder strength and muscle. It’s a staple strength training move and is a great option for accessory work on upper body training days. This exercise particularly focuses on the lateral or medial head of the deltoid, making them.The side lateral raise or dumbbell side raises are a great medial delt developer.
The problem isn’t with the exercise, but how you perform this shoulder exercise. The most common tip you hear when.In fact, for the health of your shoulders, they shouldn’t be completely at your sides. Instead, you want to work the lateral raise in what’s called the “scapular plane.” That’s about 20 to 30.How to Do a Side Lateral Raise.
Strengthen your shoulders with this simple move. Updated February 17, 2016. This upper-body move targets the anterior and lateral deltoids, two of the three shoulder muscles (along with the posterior deltoids) that power your movements when you’re hoisting a carry-on into the overhead luggage bin or putting a stack of plates on a high shelf.Completing the Rep 1. Lower your arms slowly back to the start position. Take two to three seconds to slowly lower the dumbbells back down 2. Keep your arms away from your body.
Elevating the arms from the sides of your body will keep the stress on your 3. Repeat the move by raising your.Raising The Weights Out In Front Of Your Body Rather Than To The Sides. Remember, this is a side lateral raise and NOT a front raise. If you raise the weights too far to the front of your body, all you’re really doing once again is training the anterior head of your shoulder.Step 1Standing in a shoulder-width stance, grab a pair of dumbbells with palms facing inward and let them hang at your sides.
Step 2Raise your arms out to the sides until they’re at shoulder level.Standing Dumbbell Lateral Raise Exercise Guide. Standing dumbbell lateral raise is an isolation exercise to work on your lateral deltoid, even though the anterior and posterior deltoids are worked too. If you do it properly, you should feel a slight burning sensation in the side delt.
Increase arm strength with side dumbbell lateral raises. Learn how to work out with dumbbell exercises in this training video.Side lateral raises are exercises that involve raising a set of dumbbells from the athlete’s side to a position level with the shoulders while keeping the arms straight. Side lateral raises primarily benefit the shoulder muscles but also work out the biceps and triceps.
They do not require much equipment and, compared to a lot of free weight.The front lateral raise (raising your arms in front of you, instead of the side) will place more emphasize on the anterior deltoid. A bent-over lateral raise (hinge at your hips so your back is parallel to the floor, then lift your arms to the side) will target.Dumbbell Side Lateral Raise Form: Grasping a pair of dumbbell stand straight with palms facing towards your body with a slight bend in your knees.
Maintaining your straight position proceed to raise the dumbbells to your sides with a slight bend in your elbows.Lateral Raise Mistakes. This is a simple exercise, but many people completely butcher it.
The result is a move that looks like a Lateral Raise, but is more likely to cause shoulder pain and scare.Raise both of your arms outwards, slowly lifting the dumbbells up and out to the side. Keep the slight bend in your elbow during the movement. Raise the weights until your elbows are in line with your shoulders so that your arms are parallel to the floor. Pause.
Lift your left leg, then raise the weight in your right hand up and down. You’ll be activating stabiliser muscles (hello, abs) you never knew you had. Front raises, a variation of the lateral raise.
List of related literature:
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| from Weight Training For Dummies |
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| from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU! |
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| from The Kinesthetic Classroom: Teaching and Learning Through Movement |
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| from Science and Development of Muscle Hypertrophy |
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| from Campbell’s Operative Orthopaedics E-Book |
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| from Fit Nurse: Your Total Plan for Getting Fit and Living Well |
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| from side-lying, the patient pushes the elbow that is on the mat down into the mat by extending the shoulder, then swings the top arm forward while rolling to prone so the elbow comes onto mat in the prone-on-elbows position. | |
| from Physical Rehabilitation |
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| from Visual Nursing: A Guide to Diseases, Skills, and Treatments |
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| from Clinical Ultrasound, 2-Volume Set E-Book: Expert Consult: Online and Print |
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| from Operative Techniques in Orthopaedic Surgery |
104 comments
�� CLICK THAT NOTIFICATION BELL SO YOU NEVER MISS AN UPLOAD!
Make sure you are engaging your medial deltoid with this exercise as much as possible use proper form to eliminate the involvment of the other heads!
Danny, it’s time to set up your own channel, also your Instagram link in the video description isn’t working.
I hope that I am doing them the right way. I am not sure if I am pinching my back muscles together but it kills my shoulders anyway.
Very efficient vid… Short lesson, everything I wanted to learn. Nice one!
Is it normal for a woman to have weak shoulders muscles, im starting with 6lbs dumbbells.
You have the best intro ever. Please change your new intro back to this one!
This method is bad for your shoulders! Watch Athlean-X video about it, he shows you how and why to do it with a slight forward lean (to save your shoulder joints, basically)
It is completely pointless to lean away when doing cable raises. The whole point of the lean away while using dumbbells is to move the resistance curve further up (to a higher arm position). But when using cables the resistance is constant, therefore the lean away doesn’t change anything.
Giving me Jason Statham vibes, I LOVE IT! You’re super handsome!
I finally found a channel where I can watch the videos over and over, and the speaker isn’t obnoxious yet you know what you’re talking about.
New Sub! Thank you so much, I am excited to take my workouts to the next level!
Shit form your begging to tear your ligaments and impinge your shoulder please refer to ATHLEAN X video on correct form if you respect your anatomy
Michelle Trapp(s):-) Indeed she looks damn strong for a girl.
For a few seconds I thought I was watching a safety video for work. LOL!
Guys can anyone help me? When i am doing side laterals raise my elbow are feeling uncomfortable, with a lot of pressure. Especially when I am going heavier. My arms aren’t locked out, they r bend just fine.
Thought side lateral raise targets the side not the rear,but then again what do I know
These videos are so helpful! I’ve watched tons of them to incorporate new exercises into my routine. Thanks guys!
i was doing those and i thought w8 am i doing em wrong? I thought should i be holding the dumbbells verticly instead of hirizontaly and i guess not BUT i learned about the shoulder blades part so thx.
athlean x has a different way of doing this involves leaning a bit forward and having your thumbs pointing about 45 degrees away from the ceiling (thumbs pointing up and forward). apparently its supposed to be better? search the video
I don’t want to get mixed up with a steam engine in the gym ;D Otherwise good video
It’s fair to say your production values have increased over the years!
Your intro music is pure shite. Change it.
Edit 1: I just seen the top comment LOL
Edit 2: watched the whole video that music at the end is pure shite. Change it.
Hey Scott? Whenever I do lateral raises, I feel the tendon in my left shoulder, under the medial delt, snapping over something. Think of a guitar string being plucked by a guitar pic. I’m pretty sure stretching is going to cure that but I swear I just can’t seem to find a stretch that targets it and loosens it up. Do you know of any good stretch names I could look up?
it does’nt seem benificial for scapulohumeral rhythm to keep your scaps pinched together looking for atleast 30 deg upward rotation
Yay! Mind muscle connection and set position.. good to see that there are people that pay attention to it:)
Thanks. Great information. Come to the point faster with an interesting tone of voice. Sounds sleepy.
I was wondering when I do lateral rises it heart my left arm shoulder and mussel is this normal? lite weight 5 lbs
The best explanation how to do this exercise on the Youtube. Merci beaucoup.
The breath out is quite loud love your videos brother keep up the good work much appreciated
I love this guy… Straight to the point.. not long drawn out videos.. thankyou ☺️
your intro looks like it’s come from regular show commercial
I always struggle to make a proper form of this exercise and its fucking annoying
Why all the other video i watched say it targets you middle delt?
No better exercise to tear rotator cuff tendon than this one…avoid it completely.
Only criticism I have, you said “they hit REAR delts, and traps”
I thought these were just for the middle delt. Maybe I’m wrong.
Luckymoon says “palms down” What do you have to say about this AFTER deeper research on this point?
That elbow tip you gave helped me feel my side delts. Thank you so much!
I wish I can do them…my shoulders keep popping and hurting every time I try to do that exercise. it’s been years now I grew quite a bit of muscle on me but Still..I feel uncomfortable with these
Wow amazing tips, thank you so much. And you’re so beautiful!
Cool information Thankyou from Australia ����
New subscriber ��
This is awesome thank you!!! Helped so much I am going to use lower weight and really get my form right. My shoulders popped or had a grinding feeling last time I tried this and I was like f that haha! But I’ll do less weight so I strengthen the ligaments and tendons first. The X and checks were awesome visuals.
This lesson is going to be really useful. Thanks for the tips!
Light Years is a measure of distance, not time! Dr Mike just like our hero Han Solo! Cheers from Italy!
nice!!!! this moves is deceptively simple yet require quite a bit of concentration. You laid out all the pointer i need to be aware off in really simple way and i can’t wait to applied these to my forms, thank you!
Woooo this video was much needed, I keep doing this exercise wrong but I really need it to be right, I want my shoulders big ❤️
Erin you are my favorite!! I like that you have a well rounded proportionate physique. Other channels have manly looking ladies with chicken legs. You are beautiful and an inspiration. Thank you
After watching your video I realized I’ve been doing my lat raises completely wrong. Your explanation of weight, reps, and proper form really made a lot of sense so I started doing it as per your instruction and it’s making a lot of difference (for the better).
I really appreciate the advice and suggestions you give in your videos.
Thanks so much!
Joey is actually holding 50lb dumbbells… they just look small on his giant sized frame
Thank you Erin… for showing us the right way to do lateral raise
Thanks Erin, a lot of the top trainers agree with you, make reps count, don’t count reps
this was such an amazing video, every through yet still easy to follow and not boring!
Pushing instead of lifting! I’ve never heard it described this way but I totally needed this tipthank you!!
I think this is the best video on dumbbell lateral raise on YouTube. Thank you so much!
Erin I bought one of your books and along with these videos, you give some of the best training tips I’ve encountered from online and in person trainers. Thank you for sharing your tips and expertise!
How many reps should be used for this exercise to build muscle?
YouTube is getting worse then TV with all these commercials. Sad
Really enjoy mike’s commentary. Really brainy guy but super down to earth and really funny. It’s especially entertaining when he and menno henselmans are going back and forththey’re both on the same level intellectually but polar opposites in terms of delivery.
nope you shouldnt lead with your elbows because of internal rotation and health of your shoulders. Always thumb higher than pinky and lead with your palm
Wow! I liked every word of the explanation, so professional! Thanks for the great contents✨��
Wow this jefit app is giving me bad advises, been doing this wrong this whole time
20 min video on how to do the exercise, but literally call it the “side lateral raise”, basically saying “side side raise” lmao
I totally appreciate you! I’ve learned that lighter is better for good form made the mistake of trying to go heavy. I can 100% see your lateral delts move as you demonstrate the proper way to do it! Yes girl!
Stop over drawing your lips with lipstick u look like a clown. Small delicate lips are beautiful
Thank you Erin! For sharing all your knowledges. I truly appreciate your work!
My right shoulder is growing well doing this but on my left im building muscle on my outer left arm instead, even though the movement is the same. Any help?
I watched this video because my shoulders were giving me troubles. It turns out I was making every single mistake. Thank you!
Erin great video, I am doing this excercise exactly according to Larry Scott instructions, and he is saying the same as you. One thing I was not knowing is the mental approach, not LIFTING but PUSHING the weights up for lateral delts. Good advise!
I learned more proper form from you than any guy on here! Than you
isnt your correction for mistake number 3 going to set u up for impingement of the rotator cuff?
https://www.youtube.com/watch?v=q5sNYB1Q6aM. Thinking longevity Erin Stern.
I watched this one again to show my husband the proper way to do lat raises. We did today pause reps and it was great with not much weight and the pause, I think i missed the part of stopping right before reaching arms perpendicular to the floor, I will work on do it perfect:)
would be funny if someone would interfere she would smash hes head with a 60kg dumbell and throw him out of the gym XD
What is a good long term goal for these to have good side delts? Obviously we don’t want to ego lift but we do want to progress over time. Would doing sets of 20 with 12kg with good control and mind muscle connection be a good goal? Seated not standing.
Nobody:
Not one single person:
Literally NO ONE in the gym:
Scott Herman: TTTTTTSSSSSHHHHHHHHHHH
No. You definitely shouldn’t lead with the elbows. This creates internal rotation and hurts shoulder. You slightly lead with the dumbell (quite even), without tilting elbows downwards.
Thanks Erin, this really has helped. I’ve only recently gotten back in to the gym at age 40, after years of lay off. I was trying to be a hero with side laterals and kept on injuring/fatiguing my shoulders. This video has now taught me the proper form. Keep up the great work!
If you worked for God like that, you’d have heaven. But you only work for the devil and your ass.
I disagree with thumbs down during lateral raise. This is a perfect position for shoulder impingement. It may not happen quickly but over time it very well may. I would expect a professional like her would know this but it amazes me how so many people do lateral raises wrong in this manner. Keep your palm parallel to the ground and your thumbs won’t be facing down. Better yet, lean forward a little bit as well and it puts your shoulders in an even favorable position.
It’s time for me to start my routine, but your clips are very addictive….
This was an amazing video, so helpful, so informative, so concise, you’re wonderful, thank you so much!
Phew….. For a second there I thought she packing 10kgs not 10lbs
Thanks a lot for your hints
Also it’s so calming annd relaxing listen to you
Great and useful video���� love your energy and the way you talk and explain these important steps
Thanks ����
This is creepy is my first time trying this exercise and bam you tube recomendation.
your thumbs down while doing side Lateral raise creates impingement to the shoulder
Please keep these coming Mike, have learned a lot. Many Thanks.
Thanks this is great because I have 8 minutes between sets to listen to this
Hmmmm, interesting…at least now I know that Bigfoot’s first name is Joey:)
Would love to see a video about the correct way to do an OHP. I can’t seem to get a comfortable position for my shoulders. They just love to click and clack and I have tried different hand positions too.
Any help would be awesome.
P.s. I have been using Dumbbells instead but don’t want to miss out on any benefits I may get from OHP
Great video! Only one thing I’d like to point out… Light-years are a unit of distance, not time. It’s the distance light travels unimpeded in one year.
If you bend the elbow all that happens is you lower the chance for tendonitis.
Doing it with elbows bent making a right triangle takes away medial delt tension while elbows locked increase risk of injury.
Therefore have the elbow bent, use good form, and try to do reps in the 10-15 area since the medial deltoids in most cases are comprised of slow twitch fibers.
First time iv’e scene this series. After lifting for so many years much of this is lot of common sense, but I love how u pick apart these exercises. Always something new to learn or incorporate. Look forward to watching the rest of your videos! Thankyou!
I haven’t watched Mike for several days. Suddenly some guy pops up on my YouTube suggesting MT is on roids.
I’m going to say this again: roids has a look and a sound. And, those who Are questionable are the first to scoff, attack and squeal.
FUNALLY…follow the one you want to look like. If it’s not smooth and supple (even a man will look naturally fluid, smooth and flowing albeit harder).
So JUST pay attention. You’ll see the difference. If you’re looking for Real, you will find real. If you’re looking for roids, you’ll find them. LISTEN.
Be responsible for your own health.
6:20 50 light year eccentrics? But Mike, my wingspan isn’t that long!
Does it matter if you hold the weights in front or at your sides?
Also which variation is best seated side lateral raises or standing side lateral raises, or does it come down to personal preference?
Thank you Danny again!
I would like to see a video about pullover excercise ��
The lateral raise is an arc movement… the top 3rd is the most resistance!
the number one mistake in the lateral raise… is not standing vertically you need the forward lean… the number two mistake is going above horizontal… you’re causing a joint separation… nobody needs bursitis!
The shoulders are a floating joint…. the traps serve as a stabilizer for the shoulder girdle… lateral raises is not about lifting the weight… it’s about Contracting the deltoid… most people cannot figure that out!
Mike gives the best explanations for proper technique. Extremely specific without going into the weeds and killing interest. These series of technique videos are definitely some of the best on YT.
I was having shoulder pain… had to push the shoulder blades down and back throughout the movement
Such a simple explanation with clear follow along visual instructions. Subscribed!
God this is stupid. You DO NOT want to keep your scapula retracted while doing side laterals. The traps are SUPPOSED to be active in helping to stabilize the the scapula so that the deltoids can produce force to move the load. I wish you guys would quit repeating this shit when you clearly don’t understand bio mechanics.
I thought pinkies up causes impingement in shoulder joint? Is ok or does it cause pain?
I love this. Great info, focusing on biomechanics, not athleanXing with fake weights. Best of all, it’s a giant ass dude, using like 5lb dumbbells!