All the dumbbell lateral raises They are an essential exercise whether we want to have round and aesthetic shoulders. This is an exercise that serves to isolate the medial deltoid in such a way that it only works this muscle and a little bit of the trapezius. However, there are different ways to do dumbbell lateral raises.
For this reason, we are going to dedicate this article to explaining to you how to do lateral raises with dumbbells, what are their variants and what benefits they have for your muscles.
How to do dumbbell lateral raises?
Standing or sitting, hold a dumbbell in each hand at your side. Keeping your back straight and your core engaged, slowly raise the dumbbells to the side until your arms are parallel to the floor and your elbows are slightly bent. Then lower them again in a controlled manner.
Performing this exercise will be more difficult if you avoid pulling. Resist the urge to do this and focus on lifting with your deltoids.
Choosing the right weight is key to performing lateral raises correctly and safely. You'll find that even with relatively light weights, the last few reps are a real challenge, so there's no need to try to impress by grabbing the heaviest dumbbells possible.
You don't even need to use dumbbells - resistance bands are great for this exercise. Do not lift beyond parallel, and make sure to keep your arms at your sides. If you can't perform proper technique, you should opt to use lighter weights.
Muscles involved in lateral raises
The lateral raise is an exercise that can be classified as a shoulder exercise. It can be modified with different angles, ranges of motion, and loads. Below you can see the muscles involved.
- Anterior Deltoids, Middle Deltoids, and Rear Deltoids
- Upper trapezius and middle trapezius
The benefits of dumbbell lateral raises
Below you can see some of the most notable benefits of performing lateral raises.
- Bigger, Stronger Shoulders: The lateral raise has long been a staple for increasing shoulder size and strength. It is one of the few exercises that works all the heads of the deltoids. Increasing the size of the shoulders is key for anyone because it allows the muscle fibers to generate more force to lift more weight.
- Corrects muscle imbalances and asymmetries: some muscle groups lag behind and need to work on it. By targeting the shoulders with specific exercises, you can increase muscle hypertrophy, control and tone weaker muscles that can be overwhelmed by the pecs or triceps during exercises like overhead presses. Just as someone looking to increase leg size performs a quad stretch, lateral raises can have a similar effect on the shoulders.
series and repetition
This is quite a complex exercise, even with very light weights. Exercises that seem so easy the first time will pay off after you've done 8 reps, so choose your weight wisely. Repeat 10-12 times with perfect technique. Choosing the right weight is key to performing lateral raises correctly and safely.
Variations and alternatives
There are many ways to perform this exercise. Here are some options and variations to include in your workouts.
Lateral Raises Leaning Against a Wall
Leaning against the wall while lifting the dumbbell with the other arm creates more stress on the shoulders through a process called radiation. Leaning against the wall, you are less likely to cheat with weights because doing so would make you very uncomfortable.
elevations with landmine
This variation of the bow exercise works the side and rear deltoids, but the crossover movement also works the core. Start light and make sure it's easy at first. This is a much more difficult exercise than it seems.
Lateral knee raise
Kneeling prevents you from cheating with momentum, which increases the time you spend tensing your shoulder muscles. Your core will also exercise, as it will help you stay upright. By reducing stability, you also get instant feedback. Any problems will cause a loss of balance and you will need to correct the situation before continuing.
Incline Dumbbell Lateral Raise
Doing lateral raises while bending over increases the distance your arms need to lift the weight. A greater range of motion means more stress to work the muscles. This change creates more overload at the top of the movement. You have to do each repetition in a slow and controlled way because what you are looking for is more time under tension.
Are lateral raises just as effective without dumbbells?
No. Dumbbells are required to do the lateral raises. This is because your weight will help build muscle. Also, thanks to dumbbells you can increase muscle mass. Besides, dumbbells provide better balance and body coordination.
Dumbbells give us more variety in our workouts, as well as more muscle control and awareness of movement. These increase the stability of the joint. On the other hand, they offer a greater range of motion and offer more security. Dumbbells are recommended for people with muscle injuries, as they will not further aggravate the injury.
Tips for Doing Dumbbell Lateral Raises
Below is a list of the most important recommendations in this regard:
- By doing these exercises, consider how hard your body can handle them.
- Gradually increase the weight of the dumbbells.
- Maintain a consistent level of movement to create effective repetitions. Do not speed up the movement during the exercise, otherwise it will cause muscle injury.
- Apply rest periods to allow the muscles to recover.
- Accumulate the number of repetitions and rest intervals for each set.
- Use lightweight dumbbells that allow you to maneuver them easily.
- Keep your back straight and look straight ahead.
- Make sure you are breathing effectively. Inhale during the descent and exhale during the ascent.
- Slightly bend your elbows so as not to overload your forearms.
- Make sure you warm up well before doing this exercise.
- Doing this move correctly takes time, skill, and perseverance.
- Lift weights at a moderate pace.
I hope that with this information you can learn more about dumbbell lateral raises and their benefits.