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Lateral raises are a weight resistance exercise used to work the deltoid muscles in the shoulders. They can be performed with dumbbells or a machine and help to define the shoulders, improve the appearance of the upper arms, and make the waist appear smaller. It is important to use light weights and controlled movements and avoid raising the arms above the shoulders to prevent injury. Variations of the exercise include one-arm lateral raises and flexion lateral raises.
In weight training, a lateral raise is a type of weight resistance exercise. It is used to work the shoulder muscles called deltoids. Lateral raises can be performed with dumbbells or a lateral raise machine.
When a person performs lateral raises, they work to develop the shoulder muscles and give them better definition. Weightlifters cite many benefits for working the deltoids. Well-defined deltoids create a rounded shape in the lifter’s upper arms and make the lifter’s shoulders appear broader. They also help improve the appearance of the biceps and triceps muscles, which are found in the upper arms. Well-defined deltoids can even make a person’s waist appear smaller.
To perform a lateral raise, a person begins by holding a dumbbell in each hand, hands down at their sides. For proper form, his elbows should be slightly bent to begin with. When ready, the lifter raises both arms out to the side, holding them parallel to the floor. The lifter then lowers the arms back to their original position. Often the movement of a side lift is compared to a bird slowly flapping its wings by lifting them up and to the side.
It is important to perform lateral raises with light weights and controlled movements. Using too much weight and lifting it instead of maintaining control can lead to ligament and tendon damage. It can even adversely affect a person’s shoulder joint. The deltoids are not a large muscle group. Focusing specifically on them requires just a little bit of weight.
The athlete must not lock the arms when performing a lateral raise. Slightly bending the elbows helps make the lift easier because it gives the lifter some leverage. Some beginners bend their elbows a little more at first to make the exercise easier and gradually bend slightly.
It is important to avoid raising your arms above your shoulders during lateral raises. If the athlete raises his arms too high, he will take the focus off his deltoids. He may even injure his shoulder by performing the exercise this way.
In addition to the basic lateral raises, there are many variations of the exercise that a person can perform. Among them are one-arm lateral raises in which a person holds on to something for support while working the other arm. Another type, called flexion lateral raises, requires the individual to bend slightly at the waist while performing the exercise.
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