Performing the lateral raise with a band stresses the muscle more in the mid-range, where it's most active. Now, reach across your body and grab the stirrup with your outside arm. This … Do not allow the tension in the band to pull your arm back for you — this should be a controlled movement. The difference is in the direction of the resistance that resists the hand. Find the lightest band in the gym, preferably the bands with the plastic handles at the ends, and complete dynamic lateral raises against the accommodating resistance that will naturally decelerate the movement at the top of the range. All you need to do this exercise is a set of dumbbells or resistance bands. The dead-stop lateral raise reduces the momentum and thus increases the tension your muscle gets. If you look up these exercises online, seek out instructors who provide detailed guidance to ensure proper form and help avoid injury. This exercise is better performed with dumbbells rather than cable pulleys. Aim to complete three sets three days a week, for at least six weeks to start seeing results. Don’t allow your arms to touch your body when you reach the bottom of the movement. Healthline Media does not provide medical advice, diagnosis, or treatment. This article has been viewed 52,077 times. https://www.t-nation.com/training/tip-use-bands-for-lateral-raises, http://www.coreperformance.com/knowledge/movements/cable-chop-stability-split-stance.html, http://www.bodybuilding.com/exercises/detail/view/name/lateral-raise-with-bands, http://www.muscleandfitness.com/workouts/shoulder-exercises/videos/dumbbell-lateral-raise, https://www.muscleandstrength.com/exercises/dumbbell-lateral-raise.html, http://www.webmd.com/pain-management/picture-of-the-rotator-cuff, consider supporting our work with a contribution to wikiHow. Please help us continue to provide you with our trusted how-to guides and videos for free by whitelisting wikiHow on your ad blocker. Starting Position: Stand on the resistance band and grab the handle with one hand. You will be shocked at how effectively this exercise targets and builds the Shoulders. This is a great alternative to dumbbell bent-over lateral raises. Do at least 10–15 reps per set for each arm. If your wrists are held too high you will shift the work away from your shoulders. If you need more elaboration, check out this video for a demonstration. However, there is a biomechanical difference between working with weights and working with a band or cable. You might probably think it's not very easy to strengthen your Deltoids effectively at home. Don’t allow the dumbbells to touch your body or “hang down” at the bottom of any movement. Lateral raise – dumbbell yana açış hareketi; her iki ele alınan dumbbell’lar yardımıyla, yere sarkık halde duran kolları yanlara açmak suretiyle yapılan lateral deltoid – … Keep your head straight and aligned with your spine. Selecting the correct weight is important and key for lateral raises, but do not get caught up with finding the perfect weight. Done properly and often enough, performing lateral raises builds muscle on the shoulder cap. What As your hands approach shoulder height, rotate your wrist so that your little … Our website services, content, and products are for informational purposes only. The lateral raise – whether done with dumbbells, cables, bands, or on a machine – is one of the best ways to focus on the middle deltoid head of the shoulders. Alternative exercises to strengthen your deltoids include chinups, downward dog, planks, superman, and the windmill. % of people told us that this article helped them. © 2005-2021 Healthline Media a Red Ventures Company. Refer to the illustration and instructions above for how to perform this exercise correctly. Using a lighter weight will cause tension and resistance with the more reps you do each set. Resistance band exercises are a great way to build strength and flexibility in your shoulders and rotator cuffs. Rotate your arms 60 – 70 degrees when lifting your arms to prevent the chance of injuring your shoulder joint. Partially lower your arms one-third of the way down, and then lift them back up to shoulder height. There are many different levels of resistance While dumbbells are most popularly used for this exercise, they are not a requirement for doing lateral raises. Studies show that lifting the weight slowly increases the time the muscle spends under tension, thus boosting how the muscle synthesizes protein after the workout and helping it grow (3). These are large muscles covering the joint of the shoulder. Cable lateral raises focus primarily on the side deltoid muscles while working the anterior deltoid, as well as both the middle and lower traps. Lateral raises are a great exercise to build shoulder strength and mobility, but the form can be tough without focus. You can use both arms while performing the exercise, but it’s often recommended to use just one to add more difficulty to your workout and stimulate more gains. The purpose of elevator lateral rises is to increase the time the muscle spends under tension and thus stimulate more growth. Requiring only your hands and dumbbells or resistance bands, lateral raises can be done virtually anywhere and at any time of day. Partnered workouts can provide a fun challenge and are easier to create than…. This improves your overall physical appearance, making the shoulders broader and more square versus rounded, which can also make the waist appear smaller. There are a few variations to cable lateral raise to spice up your workout. The main difference between using a resistance band versus free weights is that with a resistance band, you will use your feet to keep the band in place as you pull up on the ends of the band. If you are using a resistance band, lift the ends of the band as you raise your arms to shoulder-height or just slightly below. Technique Tips With one dumbbell in each hand, extend your arms out to the side and allow the dumbbells to rest on the bench. Resistance band lateral raise. However, it’s a great movement when you don’t have access to weight, or if you prefer to train at home with bands. Let the cable come to a complete stop before beginning the next repetition. This is a compound move that engages and stimulates the whole body, helps you burn extra calories and improves your balance and coordination. Bend your elbows to 90 degrees and raise them out to the side, up to shoulder height. Last medically reviewed on January 7, 2021, A rear lateral raise is an exercise with dumbbells. To complete the rep, slowly lower your arms back down to your sides. First, position your arms by your sides and hold a dumbbell in each hand. Perform these exercises one after the other in a circuit without resting … Cable lateral raise is a shoulder exercise that works the middle head of the deltoid muscle, which is the rounded muscle at the very top of each shoulder. Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. To prevent this, imagine the dumbbell is actually a bottle of water and you are tilting it forward to pour out the water. It also means you can spend more time pushing against the peak contraction with the greatest load rather than being pulled back through the eccentric (lowering) portion with a dumbbell. This is a bent over lateral raise, also called a bent over fly. Thanks to all authors for creating a page that has been read 52,077 times. Raise your arms simultaneously to shoulder height. To maintain good posture, push your chest forward, and point your shoulders back while slightly bending both knees. Make sure to grab both ends of the band. Lock your arms close to your body and hold the dumbbells in both hands. With your arms forward, chest lifted, and knees bent, lead with your heel and take 8 … Her go-to resistance band workout includes exercises like biceps curls and lateral raises. It can increase your muscle strength and muscle tone, reduce your risk of injury, improve your…, While compound exercises work multiple muscle groups at a time, isolation exercises seek to stimulate only one muscle group in an effort to provide…, The wide-grip pullup is an upper-body strength movement that targets your back, chest, shoulders, arms, and core. Here’s how to maximize your…, If working out just sounds more fun with someone else, you’re in luck! Having stronger arms and shoulders has many benefits. This article was co-authored by Michele Dolan. There are a few ways you can modify this exercise. Get your torso ready for the raises by tightening your abs and core muscles. The lateral raise can be performed either with dumbbells or with a resistance band. The side lunge band lateral raise targets the glutes, quads, inner thighs, and shoulders. Hold your position for 1–5 seconds, and then inhale while slowly lowering the weight back. By using our site, you agree to our. Use relatively low weights to keep all focus on your mid-shoulder. Done properly and often enough, performing lateral raises builds muscle on the shoulder cap. For more advice from our Personal Trainer co-author, like how to choose the right weights, read on! As you get closer to the full contraction, the more resistance is applied to the target muscle groups. Here’s how to get them. Note that dumbbells may be preferred to the cable machine for some of these variations. If you think of pulling as drawing in towards the body, then this move would be a push, but it is better thought of as a lift. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/8\/80\/Do-a-Lateral-Raise-Step-1-Version-2.jpg\/v4-460px-Do-a-Lateral-Raise-Step-1-Version-2.jpg","bigUrl":"\/images\/thumb\/8\/80\/Do-a-Lateral-Raise-Step-1-Version-2.jpg\/aid1740062-v4-728px-Do-a-Lateral-Raise-Step-1-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"