The lateral raise is a form of exercise in shoulder muscle training for isolated stress on the shoulder muscles (M. deltoideus), and is increasingly used in weight training and bodybuilding. In the free weight area, this exercise can only be performed with dumbbells. The training of this muscle group on the shoulder machine is suitable for beginners. The lateral part of the deltoid muscle is trained.
Shoulder muscles
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$config[ads_text2] not foundThe athlete stands shoulder width apart in the starting position, optionally in a step position. The arms are almost stretched to the side of the body. The dumbbells are lifted horizontally so that the body forms a T-shape. In the yielding phase, the dumbbells are lowered enough to maintain tension in the muscles.
The side raise is often done incorrectly, so that the athlete pulls his shoulders upwards in the sense of a shrug. The lateral raise can of course also be performed on the cable puller. It is particularly advisable to train on the expander, as the stress is continuously increased in the course of movement. In bodybuilding, the lateral raise can be performed with the upper body forward, while we also use the diamond-shaped muscle (M. rhomboideus) trained. However, as this increases the load on the lumbar region, this exercise is not recommended.