This exercise is a simple single joint move that is prefect for targeting the middle portion of your Deltoids.
1. Start with a dumbbell in one hand, palm facing inwards to the body. Ensure you feet are shoulder-width apart and the core is braced throughout.
2. Raise the dumbbell out to the sides keeping the movement slow and control to avoid momentum helping.
3. Lift the dumbbell until it is in line with the shoulder and parallel to the floor, before slowly lowering back to the start point.
Tip: Try this exercise with both arms simultaneously to make sure the body doesn’t lean to one side to provide momentum. This can also be performed in the seated position on a bench if you find it hard to maintain a neutral lower back.
Taking the dumbbell out forwards rather than the side will target more of the anterior portions of the Deltoid muscle.
Combine both the lateral and front raises to allow for a more global Deltoid strength, and to increase the endurance requirement of the Deltoid muscle in general.
Cable lateral Raise
By using a cable instead of a dumbbell, a consistent resistance is placed on the muscles throughout the movement. You are also required to eccentrically control the movement back to the start position, against the resistance of the machine.
Incline Reverse Lateral Raise
This exercises is perfect to hit they tricky muscles in the back of the shoulder, more commonly the posterior Deltoid fibres.
1. Start with a dumbbell in each hand lying chest-down on an incline bench, feet resting on the floor behind.
2. Keeping a slight bend in your elbows, raise the dumbbell out to your sides at the same speed with a slight flexion at the elbow.
3. Once the dumbbell is shoulder height, slowly return to the start.
Tip: think about bringing the dumbbells behind you and squeezing the shoulder blades together, instead of lifting the arms out to the side like a standing lateral raise.
Please seek the advice of a GP, physiotherapist or a medically qualified personal trainer before commencing any exercise to avoid the risk of any injury. We do not advise performing any exercise if it exhibits any pain or discomfort in any way.
If you have any questions or queries about any of the exercises, please contact the Didsbury clinic (Manchester) to discuss with your physiotherapist or personal trainer.