Stop Doing DB Lateral Raises Like This! (SAVE A FRIEND)


If you have ever been told to “pour the pitchers” when doing dumbbell lateral raises, then you are going to want to watch this video. Here I’m going to show you why you want to actually do the exact opposite when performing side laterals for your shoulders.

The db lateral raise is one of the best exercises for building the middle delt of the shoulders. This head of the delts responds best to abduction of the arm, or lifting the arm out away from the body. Some feel that the extra internal rotation of the shoulder at the top of the movement gives you better activation of this head. This is incorrect, and as a matter of fact, this invites some structural instability into the exercise that could get you injured in the long run.

The front delts or anterior head of the delt is positioned the best out of the three heads to assist in internal rotation of the shoulder. This is why exercises that stress this head of the shoulders tends to produce rounded shoulders and bad posture when overdeveloped.

In order to hit the middle head of the delts however, the arm must be lifted out to the side and ideally remain positioned directly opposed to the downward force of gravity.

When positioned with the pinky held higher than the thumb (as in pouring a pitcher of water at the top of the rep) you are causing internal rotation of the shoulder joint from an elevated position. This is a common position of impingement. The structures within the shoulders joint like the suprapsinatus tendon as well as the subacromial bursa are often times pinched from this position due to a lack of free joint space created at the top of the motion.

Over time, the constant irritation of these structures can lead to their inflammation which can cause not only pain but eventual fraying of the tendon of the rotator cuff. Again, this is not something that often happens on a single rep of a side lateral raise but accumulates over time. This is why some people will often argue that they never hurt themselves doing the exercise and therefore it is not dangerous for them to continue to do it.

I would caution someone from having this mindset. The goal of anyone embarking on a training program should be to perform one that is going to keep them in the gym for the longest period of time without injury. Maybe their shoulder anatomy is not such that the joint space is closed down as much to cause faster irritation of these structures, again this does not mean that it cannot occur. It just means that it may do so at a slower pace.

In order to perform this more safely and effectively, instead of pouring the pitchers at the top make sure you keep the water in the pitcher. This is accomplished by keeping the thumb higher than the pinky at the top of each rep. This small but important change creates external shoulder rotation rather than internal rotation which creates the all important joint space at the top and decreases the likelihood for impingement.

Accumulating reps over time from this position is far less likely to lead to injury while still not compromising shoulder muscle gains.

Make sure that when you make this move to rotate the shoulder backwards that you lean forward slightly at the same time. This ensures that the middle delt is positioned optimally again directly opposed to the downward force of gravity. This will ensure that the middle head of the delts is doing the bulk of the work and is positioned to make the best muscle gains.

If you’re looking for a complete program where you can build big shoulders as well as a powerful athletic physique, be sure to head to athleanx.com via the link below and remember to take a minute to use the program selector tool to find the program that best aligns with your current training goals. Start training like an athlete today and start looking like one within the next 90 days and beyond.

For more videos on how to build big shoulders and the right way to perform dumbbell lateral raises, be sure to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so you never miss a new video when it’s published.

#shorts

Build ripped athletic muscle here – http://athleanx.com/x/my-workouts
Subscribe to this channel here – http://bit.ly/2b0coMW

Elliptical Trainer Incline – Are Ramps on Elliptical Trainers Worth It?

Lots of people in the market for an elliptical machine instructor commonly ask if they need to purchase an elliptical machine instructor with an adjustable ramp. That makes ellipticals with inclines and also is it worth paying extra for them?

Home Gyms

The buzzword today is convenience. With the development in ideas and also technology, there is an inclination to earn the satisfaction you usually find outside of it. A home fitness center is one such convenience. The tv media is the perfect system to display home gym items, and you discover manufacturers promoting their products with all flair and gusto. sharifcrish. Treadmills have actually come to be incredibly prominent throughout the years. They are especially made to enhance the most popular kind of working out – running as well as strolling. Discover why you ought to be utilizing one. sharifcrish. What type of workout tools to acquire? Where will you get your tools from? Will you have adequate room for it? What physical fitness goals will you try to accomplish with it? The checklist of problems can be fairly lengthy.

Why Aren’t You Using a Treadmill?

It not only permits you to conserve cash that you may invest in costly fitness clubs yet it additionally enables you to perform your workouts without feeling uncomfortable or sensation that you have to stay on top of everyone else in a course.

Purchasing Home Exercise Equipment When You’re On A Budget

Today, the workout sphere is a typical device in many physical health and fitness programs. One reason for this is, like Pilates, the usage of the medicine ball helps to firm up the trunk muscles in the core of the body.

How To Buy The Best Fitness Equipment For Your Home Workouts

Almost every person has a set of bathroom scales somewhere …

The Exercise Ball, Try it For Core Conditioning

Any person who has actually been at the local YMCA or gym will understand what I indicate when I claim the moments have altered. Treadmills have actually paved the way to today’s best new fitness equipment … the elliptical exerciser trainer. Why are these equipments so prominent?

Bathroom Scales – When Did You Last Weigh Yourself?

Have you been considering purchasing a treadmill for usage at home? Are you aiming to find the ideal price on the one you’re wanting? Right here are some good suggestions that might offer you the required assistance you’re trying to find.

Elliptical Fitness Trainers – Today’s Hot Item

Is your treadmill belt worn, torn, or snuggling on the sides? Does your treadmill reduce after you step on the belt and start your exercise? If this is the situation after that it may be time to change the belt.

Fitness Equipment – Buying A Treadmill

How To Replace Your Treadmill Belt

You May Also Like

%title%
%image%
%title%