|
|
LATERAL
SHOULDER RAISE WITH EXTERNAL ROTATION
CORRECT FORM
The
purpose of this variation of the lateral raise is to work not
only your deltoid, but your rotator cuff more specifically.
1) Stand holding a dumbbell in each hand against your side,
palms facing against your body.
2) Begin by raising your arms out to the side, bending at the
shoulder. Keep your elbow straight, but not locked while lifting
the weight. |
|
 |
3) As you
begin to lift the weight, simultaneously turn your shoulders/arms/palms
upward as shown.
Lift the weight to the level where it is perpendicular
to the side of your torso (not above the shoulder). Move at the shoulder.
Looking in a mirror, the space between your head/neck and tip of
your shoulder should not raise up. This would be shrugging your
shoulders. At the top of the movement, your palms should be facing
upward.
4) Lower
the weight in the reverse manner, slowly as you return to the starting
position.
5) Inhale as you lower the weight, exhale as you lift the weight.
MUSCLES USED
SAFETY
CONSIDERATIONS/PRECAUTIONS
The
primary problem occurs when someone lifts too far overhead, or when
lifting by shrugging up the entire shoulder girdle.
In both cases, there is a greater risk of developing a shoulder impingement
syndrome. Be sure to move at the the shoulder, and not at the neck/upper
traps. Stop when you get to a 90 degree angle in relation to you
body. This will also occur if you are using too much weight.
Since your deltoid muscle cannot handle the weight, the upper trapezius
muscle kicks in to help out.
Do not perform this exercise if you have any known shoulder instability.
Turning your shoulder externally in this way exposes the front portion
of the shoulder, which is fine in a normal joint, but risky in an
injured one. If you feel any pain or discomfort, be sure to check
with an orthopedic physician to rule out possible anterior instability
or other shoulder pathology.
EFFECTIVENESS
The
lateral shoulder raise alone is good for developing and isolating
the deltoid muscle. Adding the external rotation component to it makes
the posterior deltoid and infraspinatus muscle of the rotator cuff
have to work harder. That portion of the rotator cuff is small and
often not directly exercised. This makes this a very effective exercise
to work both the deltoid and the often ignored rotator cuff.
Because these are small muscles, it is more effective if this is done
closer to the end of a workout, once the larger muscle groups have
been trained. If you are doing it correctly, you should feel a burn
in the deltoid muscles, not in the arms or the neck.
HELPFUL
WITH TRAINING FOR
Bodybuilding,
boxing, martial arts.
|
|
