🔥LATERAL RAISES: WHY IT’S EASIER TO DO THEM WITH BENT ARMS👇

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🔥聽LATERAL RAISES: WHY IT’S EASIER TO DO THEM WITH BENT ARMS聽

LATERAL RAISES: WHY IT'S EASIER TO DO THEM WITH BENT ARMS聽
✅聽LATERAL RAISES: WHY IT’S EASIER TO DO THEM WITH BENT ARMS

🚨聽Lateral raises are one of the only exercises that effectively targets your side delts. A common question I get asked about them is whether your arms should be bent or straight when performing them.

If you try to do lateral raises with your arms completely straight, you won鈥檛 be able to use enough weight to actually stimulate your shoulders. You鈥檒l just be putting a lot of stress on your shoulder joint. You should bend your arms which creates more favorable leverage and let鈥檚 you effectively stimulate your shoulders. You don鈥檛 want to bend too much and 鈥渃hicken wing鈥 the weights though. If you find yourself doing that, the weight is probably too heavy.

Lateral Raises Shoulder
Lateral Raises Shoulder

🚨聽ROW聽& RAISE EXERCISES

Incorporating heavy presses, upright rows and lateral raises in your shoulder routine will help you get massive shoulders because all those exercises are great exercises for your shoulders.But what about your rear deltoids ? Leaving them underdeveloped, you risk a shoulder complex imbalance and an increased risk for shoulder injuries.

Seated Bent-Over Lateral Raise VS Upright Row
Seated Bent-Over Lateral Raise VS Upright Row

The posterior deltoid actually acts more like a back muscle. Its main three functions are horizontal abduction (think rear lateral raises), external rotation of the upper arm ans well as extension of the upper arm.

Well developed rear delts will help in keeping your shoulders balanced and straight, they will prevent rounding of the shoulders (which happens because the front delt overpowers the rear delts from lots of pressing movements 鈥 bench presses, overhead presses, etc.) and help in preventing many shoulder injuries and rotator cuff problems.

 

Standing lateral raise
Standing lateral raise

🚨聽Strong rear delts will also help to improve your strength in exercises such as the bench press. With a strong well developed upper back you will be able to generate way more power.

One exercise that works the rear delts really good is the lying rear lateral raise:

✅聽STARTING POSITION

鈥 Lay down with your chest on a slightly inclined bench (it should be inclined about聽 15-20 degrees).
鈥 Pick a dumbbell in each hand, let the arms hang down and place the hands so that they are facing each other.

✅聽MOVEMENT

With your elbows slightly bent, raise the arms to the sides until your elbows are at shoulder height and your arms are almost parallel to the floor. Hold for a second and return to the starting position. Exhale on your way up (the hardest part of the movement) and inhale on your way down.

✅聽GOAL

This exercise works your rear deltoids and partially your traps.

✅聽TIPS

鈥 Pick a light weight when performing the exercise. The exercise works the best when performed with light loads and higher number of repetitions (15-20)
鈥 Contract the abs during the motion.

✅聽MISTAKES

The lying position helps to limit cheating and ease the pressure on your spine. Picking up weights that are too heavy for you will make your back work instead your rear shoulders.

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