🔥 Side raises | Everything You Need to Know & Guide 👇
⚠️ Side raises are an excellent exercise for the side deltoid, but often they are not performed correctly. The main mistake that occurs is to help the movement with a shoulder lift using the upper traps. This not only takes the load of the deltoid, but can even create a neural compensation pattern with traps for the movement of the abduction of the shoulder. The best way to fix this is: 1) to reduce weight, the deltoid has many levers working against it due to its insertion and how long the arm is. 2) Work on strengthening the lower traps to better stabilize the scapula.
✅ The second common mistake is performing these exercises in the frontal plane (directly to the side) and with the blocked elbow. This position is not very favorable for the health of the shoulder joint or elbow. Bony anatomy of the shoulder leaves little room to accommodate all the structures inside the joint that can cause damage. This can be corrected if the shoulder in the scapular plane is approximately 30 degrees in the horizontal direction (check the image for the visual). After the elbow is blocked. All efforts are exacerbated by ligaments and joints, and it gains weight on the maximum shoulder. In this position, if done correctly, even a 20-pound dumbbell will feel hard. To fix this, gently hold at the elbow.
✅ Finally, some professional tips, instead of using different weights, adjust the dumbbell position closer to the shoulder, combining the elbow more to reduce the torque with which your shoulder should work. This will allow you to continue to use the same weight, even if you are tired. Adjust how close you want the weight to be based on how easily it feels. Try this the next time you are in the gym!
💪 Finally, if you are looking for a full body workout, try one-sided dumbbells with dumbbells, a change in the center of gravity will work very hard so you will not budge!