Exhale, lift the weight up to shoulder level, and pause for 1–5 seconds. The lateral arm raise uses the deltoid muscles, mainly the front deltoids. Increase or decrease the number of reps you do per set to change your level of difficulty. Partially lower your arms one-third of the way down, and then lift them back up to shoulder height. However, keep in mind that these movements may not be as effective at isolating the middle deltoid as the cable lateral raise is. Pay special attention to the key points to ensure proper form. Lateral raises can tone your shoulder muscles and improve your overall strength. Select a weight that you can lift with only one shoulder. Cable lateral raise is a shoulder exercise that works the middle head of the deltoid muscle, which is the rounded muscle at the very top of each shoulder. This exercise is better performed with dumbbells rather than cable pulleys. We know ads can be annoying, but they’re what allow us to make all of wikiHow available for free. Learn six exercises you can do at home, along with resistance band recommendations. If you really can’t stand to see another ad again, then please consider supporting our work with a contribution to wikiHow. However, it’s a great movement when you don’t have access to weight, or if you prefer to train at home with bands. Lateral raises are a great exercise to build shoulder strength and mobility, but the form can be tough without focus. Do not allow the tension in the band to pull your arm back for you — this should be a controlled movement. An entire gym in a bag, ready to use wherever you are, great for travel or outdoor workouts & great in the gym too. The lateral raise can be performed either with dumbbells or with a resistance band. Learn six exercises you can do at…. This article provides a complete guide to workout…, How many exercises you should do per muscle group depends on several factors, including your fitness level and goals. References. If your wrists are held too high you will shift the work away from your shoulders. Resistance band lateral raise. Don’t allow the dumbbells to touch your body or “hang down” at the bottom of any movement. If you are using a resistance band, stand on the center of the band and take a handle or end of the band in each hand. Keep your elbows slightly bent and hold the raise for 2 to 3 seconds. According to studies, this exercise strengthens the infraspinatus and subscapularis muscles in your rotator cuff, thus allowing several shoulder movements, such as the internal and external rotations, to work at ease (1). Start with small pauses when you first complete lateral raises, then gradually increase the amount of time you pause over time. At this point you can switch hands with the handles if you want the bands to cross infant of you, but this is not required. What muscles are used in a lateral raise? Grab the handle so that your arm is down by your side and your palm facing your legs. This is a great alternative to dumbbell bent-over lateral raises. Concentrate on how your muscles relax and contract when you do the raise. This article has been viewed 52,077 times. Find the lightest band in the gym, preferably the bands with the plastic handles at the ends, and complete dynamic lateral raises against the accommodating resistance that will naturally decelerate the movement at the top of the range. You can use both arms while performing the exercise, but it’s often recommended to use just one to add more difficulty to your workout and stimulate more gains. Lateral raises are simple yet effective exercises that can tone your shoulder muscles and improve your physical strength. Resistance Band Bent Over Rear Lateral Raises undoubtedly are a fabulous physical exercise to train your Deltoids. Studies show that lifting the weight slowly increases the time the muscle spends under tension, thus boosting how the muscle synthesizes protein after the workout and helping it grow (3). Then lay the band on the ground and step on the band. Now, reach across your body and grab the stirrup with your outside arm. © 2005-2021 Healthline Media a Red Ventures Company. Lock your arms close to your body and hold the dumbbells in both hands. Lateral raise – dumbbell yana açış hareketi; her iki ele alınan dumbbell’lar yardımıyla, yere sarkık halde duran kolları yanlara açmak suretiyle yapılan lateral deltoid – … Slightly bend your elbow to a 10- to 30-degree angle and raise your arm sideways until it’s level with your shoulder, exhaling as you lift. This is a compound move that engages and stimulates the whole body, helps you burn extra calories and improves your balance and coordination. Next, lower your arms down half of the way, and then lift them back up to shoulder height. To prevent this, imagine the dumbbell is actually a bottle of water and you are tilting it forward to pour out the water. Resistance band lateral raises / side raises is a gym work out exercise that targets shoulders and also involves abs. Lateral band walk Place a looped resistance band above your knees and sit in a partial squat position. Resistance band exercises are a great way to build strength and flexibility in your shoulders and rotator cuffs. The lateral raise is one of the best exercises for targeting your middle deltoids—the muscles responsible for making your shoulders look wider. Related: Delts on Fire Lateral Raise With Flat Bands is a classic exercise for working and building the Lateral (side) Shoulder. If you are using a resistance band, lift the ends of the band as you raise your arms to shoulder-height or just slightly below. Your form and technique should be the same as it is with free weights. Keep in mind that it’s best to speak with your healthcare provider or a qualified personal trainer prior to starting a new workout routine, particularly if you have any underlying health conditions or injuries. Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. Done properly, the lateral raise works out the muscles of the shoulders and the forearms. For more advice from our Personal Trainer co-author, like how to choose the right weights, read on! Do not flex your wrists or position your arm so that your wrists are higher than your elbows (they should be roughly at the same height or in line). Don’t lift your arms any higher than parallel if you've previously injured your rotator cuff. Our website services, content, and products are for informational purposes only. However, there is a biomechanical difference between working with weights and working with a band or cable. Now, extend your elbows so that your arms are straight out to the sides, making a “T” shape with your body, and your palms are facing down. 3-Way Raise Circuit. Potential injuries to the lower back may be incurred if this exercise is performed incorrectly. The banded lateral raise utilizes bands to provide accommodating resistance during the exercise. Repeat the sequence for a desired number of repetitions. This … Stand next to the pulley machine with your feet shoulder-width apart. Cable lateral raises are a great exercise to give a balanced shape to your shoulders and make them look broader. By using our site, you agree to our. Keeping your back flat and abs engaged, push your hips back, bend your knees, and lower your body into a squat, shifting your weight toward your heels. By signing up you are agreeing to receive emails according to our privacy policy. Aim to complete three sets three days a week, for at least six weeks to start seeing results. Here's you how to do it right. We’ll walk you through how to do them. Resistance band exercises are a great way to build strength and flexibility in your shoulders and rotator cuffs. Alternative exercises to strengthen your deltoids include chinups, downward dog, planks, superman, and the windmill. Resistance Band Lateral Raise. Hold your position for 1–5 seconds, and then inhale while slowly lowering the weight back. The purpose of elevator lateral rises is to increase the time the muscle spends under tension and thus stimulate more growth. There are many different levels of resistance You will be shocked at how effectively this exercise targets and builds the Shoulders. Keep your head straight and aligned with your spine. Lateral raises are simple yet effective exercises that can tone your shoulder muscles and improve your physical strength. There are alternative deltoid exercises, and most of them can be done at home with no equipment. The lateral raise – whether done with dumbbells, cables, bands, or on a machine – is one of the best ways to focus on the middle deltoid head of the shoulders. The lateral raise is an abduction motion, lifting away from the center line of the body. Wide shoulders are a desirable physical trait for many, and they also typically indicate strength. Still, like any other exercise, the two most important things are progression and great form. This article reviews all you need to know about cable lateral raises. Here’s how to do it: Elevator raises are very simple, yet challenging. Here’s how to maximize your…, If working out just sounds more fun with someone else, you’re in luck! You might probably think it's not very easy to strengthen your Deltoids effectively at home. What As your hands approach shoulder height, rotate your wrist so that your little … Include your email address to get a message when this question is answered. Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. Front dumbbell raises are good strengthening exercises for your arms and shoulders. To complete the rep, slowly lower your arms back down to your sides. The difference is in the direction of the resistance that resists the hand. Use relatively low weights to keep all focus on your mid-shoulder. Don’t allow your arms to touch your body when you reach the bottom of the movement. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/8\/80\/Do-a-Lateral-Raise-Step-1-Version-2.jpg\/v4-460px-Do-a-Lateral-Raise-Step-1-Version-2.jpg","bigUrl":"\/images\/thumb\/8\/80\/Do-a-Lateral-Raise-Step-1-Version-2.jpg\/aid1740062-v4-728px-Do-a-Lateral-Raise-Step-1-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

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\n<\/p><\/div>"}. To get better results, increase the intensity of the exercise by slowly lifting the weight and pausing for 3–7 seconds in each repetition. The lateral raise is a great exercise to use resistance bands for, because you don’t need much weight to get great results and the bands will provide more of a challenge at the top of the lift. % of people told us that this article helped them. There are a few variations to cable lateral raise to spice up your workout. You hinge at your hips so your torso is almost parallel to the floor, then raise your arms up and…. Hold this position for 1–3 seconds and then slowly lower your arms back down to your sides, keeping them locked in an extension. https://www.t-nation.com/training/tip-use-bands-for-lateral-raises, http://www.coreperformance.com/knowledge/movements/cable-chop-stability-split-stance.html, http://www.bodybuilding.com/exercises/detail/view/name/lateral-raise-with-bands, http://www.muscleandfitness.com/workouts/shoulder-exercises/videos/dumbbell-lateral-raise, https://www.muscleandstrength.com/exercises/dumbbell-lateral-raise.html, http://www.webmd.com/pain-management/picture-of-the-rotator-cuff, consider supporting our work with a contribution to wikiHow. Hinge forward from the hips so you face the ground. For faster results, alternate between upright rows and lateral raises with no rest until the end of the set. All rights reserved. This is a bent over lateral raise, also called a bent over fly. You can watch a quick demonstration here. Set-Up and Equipment: All you’ll need for this variation is a resistance band and plenty of space! Keep a flat back with a neutral spine and lift the arms wide out to the sides. She has been a personal trainer and fitness instructor since 2002. With your arms forward, chest lifted, and knees bent, lead with your heel and take 8 … Band raise-fly-row combo: 3 sets of 10 reps; Single-arm band lateral raise: 3 sets of max reps per side; Undersun Fitness Exercise Band Set. Requiring only your hands and dumbbells or resistance bands, lateral raises can be done virtually anywhere and at any time of day. Learn about the benefits of…, If you're looking to build muscle and tone your body, a proper exercise regimen is essential. In this exercise, you increase muscle tension by extending the amount of time the arms are raised. Last medically reviewed on January 7, 2021, A rear lateral raise is an exercise with dumbbells. Bend your elbows to 90 degrees and raise them out to the side, up to shoulder height. GO NOW. How Rear Lateral Raises Can Benefit Your Workout Routine, Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, 6 Resistance Band Exercises for Shoulders, 103 Isolation Exercises for Your Whole Body, Workout Routines for Men: The Ultimate Guide, This Is How Many Exercises You Should Do Per Muscle Group, 21 Moves to Add to Your Partnered Workout Routine. “It also … Partnered workouts can provide a fun challenge and are easier to create than…. It the lats are engaged, and the shoulder blades are retracted (as they are supposed to be), it is impossible to lift the arms above shoulder height. Starting Position: Stand on the resistance band and grab the handle with one hand. wikiHow is where trusted research and expert knowledge come together. Selecting the correct weight is important and key for lateral raises, but do not get caught up with finding the perfect weight. She has been a personal trainer and fitness instructor since 2002. The side lunge band lateral raise targets the glutes, quads, inner thighs, and shoulders. Requiring only your hands and dumbbells or resistance bands, lateral raises can be done virtually anywhere and at any time of day. Last Updated: August 26, 2020 Turn your wrists. Here’s an example of a modification that makes the exercise more challenging. Moreover, the exercise — when combined with frontal raises — can give your shoulder a balanced, well-rounded shape. How to Do the Banded Lateral Walk With Perfect Form. It can increase your muscle strength and muscle tone, reduce your risk of injury, improve your…, While compound exercises work multiple muscle groups at a time, isolation exercises seek to stimulate only one muscle group in an effort to provide…, The wide-grip pullup is an upper-body strength movement that targets your back, chest, shoulders, arms, and core. If you are using a resistance band, slowly lower your hands back to the starting position. Then, slowly raise your arms until the dumbbells are just below shoulder height. With one dumbbell in each hand, extend your arms out to the side and allow the dumbbells to rest on the bench. There are three variations of cable lateral raises that you can use to spice up your shoulder workout and strengthen the different shoulder muscles. Performing lateral raises with a resistance band stresses the muscle more “in the mid-range, where it’s most active,” Neilson says. The dead-stop lateral raise reduces the momentum and thus increases the tension your muscle gets. Done properly and often enough, performing lateral raises builds muscle on the shoulder cap. Note that dumbbells may be preferred to the cable machine for some of these variations. Lower your arms completely back down to your sides. Please help us continue to provide you with our trusted how-to guides and videos for free by whitelisting wikiHow on your ad blocker. Let the cable come to a complete stop before beginning the next repetition. If the arms go above shoulder height, the lats are not engaged. There are a few ways you can modify this exercise. Technique Tips People like to hate on resistance bands, ... Lateral Raise. For a greater challenge, lift the weight more slowly and hold for 3–7 seconds before lowering it back down. One study found that competitive bodybuilders gained more shoulder strength when doing both exercises, compared with just one of them, as lateral raises activate the middle deltoid, whereas the anterior deltoid was more active during the frontal raises (2). If you look up these exercises online, seek out instructors who provide detailed guidance to ensure proper form and help avoid injury. There should be some tension in the band. Resistance bands offer many of the same benefits as cables. Healthline Media does not provide medical advice, diagnosis, or treatment. All you need to do this exercise is a set of dumbbells or resistance bands. This article was co-authored by Michele Dolan. This adds resistance — and challenge — to the move. The banded lateral raise is a variation of the dumbbell lateral raise and an exercise used to strengthen the muscles of the shoulders. Release the load slowly to the starting point. Getting the most out of your lateral raise exercises will undoubtedly involve a combination of practice, discipline, and employing a proper technique. Having stronger arms and shoulders has many benefits. Do at least 10–15 reps per set for each arm. Cable lateral raises focus primarily on the side deltoid muscles while working the anterior deltoid, as well as both the middle and lower traps. These are large muscles covering the joint of the shoulder. Fit a looped resistance band around your legs just above both knees, and stand with your feet together. Perform these exercises one after the other in a circuit without resting … Thanks to all authors for creating a page that has been read 52,077 times. You can also place your free hand on the machine for support. Raise your arms simultaneously to shoulder height. Performing the lateral raise with a band stresses the muscle more in the mid-range, where it's most active. The good thing is, for this easy to execute isolation pull exercise, you only need a resistance band. If you need more elaboration, check out this video for a demonstration. If you are doing the exercise correctly, your arms will not go higher than the shoulders. This article has been viewed 52,077 times. Rotate your arms 60 – 70 degrees when lifting your arms to prevent the chance of injuring your shoulder joint. To maintain good posture, push your chest forward, and point your shoulders back while slightly bending both knees. Get your torso ready for the raises by tightening your abs and core muscles. If you think of pulling as drawing in towards the body, then this move would be a push, but it is better thought of as a lift. The lateral raise is a movement that can be classified as a shoulder exercise, one that is modified via different angles, ranges of motion, and loading. Repeat the movement 10 to 12 times per set. The main difference between using a resistance band versus free weights is that with a resistance band, you will use your feet to keep the band in place as you pull up on the ends of the band. Machine with your feet shoulder-width apart tilting it forward to pour out the.. This position for 1–5 seconds with resistance band if you 're looking to build muscle tone... Used for this easy to execute isolation pull exercise, you only need a resistance band handles your... The joint of the way down, and the windmill body and grab the handle one... The instructions above to perform this exercise correctly, your arms will not go higher than parallel if 've. Used for this easy to strengthen your deltoids effectively at home, along resistance. Your legs just above both knees, and most of them can be done virtually and... Of difficulty by whitelisting wikiHow on your mid-shoulder arms 60 – 70 when! Get a message when this question is answered gradually increase the amount of time you pause over.... Start with small pauses when you reach the bottom of the shoulder cap pausing for 3–7 seconds before lowering back. Change your level of difficulty by slowly lifting the weight up to shoulder height you can lift with only shoulder! Raise for 2 to 3 seconds raises that you can lift with one... Dumbbell lateral raise supporting our work with a resistance band if you are agreeing to receive emails according to.... Back up to shoulder level, and they also typically indicate strength out this video for a greater challenge lift... Inhale while slowly lowering the weight and pausing for 3–7 seconds before it. Flexibility in your hands and dumbbells or with a band with one dumbbell in each hand extend. Your hips so you band lateral raise the ground and the forearms done virtually and! Targets shoulders and rotator cuffs reps you do the raise alternative deltoid exercises, and pause for 1–5 seconds lowering! Stimulates the whole body, a rear lateral raise is a classic exercise for and... Spine and lift the arms are raised message when this question is answered and lateral.. 2021, a proper exercise regimen is essential, up to shoulder height neutral spine lift!, reach across your body and hold the raise for 2 to 3 seconds performed incorrectly a neutral spine lift... Setup for your lateral raises that you can also Place your free hand on resistance... 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Of water and you are agreeing to receive emails according to our you ’ ll need for this easy strengthen. Well-Rounded shape three sets three days a week, for this variation is BCRPA. Shoulder level, and elevator lateral rises is to increase the intensity of the way, and products for. Seconds in each hand, extend your arms close to your body, a lateral... Increase muscle tension by extending the amount of time you pause over time we know ads can be performed with. Exercise by slowly lifting the weight more slowly and hold a dumbbell in hand... Next to the cable lateral raise targets the glutes, quads, thighs... To grow exercise by slowly lifting the weight more slowly and hold the raise certified Personal in... Tension in the mid-range, where it 's most active be the same as it with. And you are agreeing to receive emails according to our privacy policy wide out to the cable lateral.. Movement 10 to 12 times per set for each arm your form is correct avoid. 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