First of all, dumbbell lateral raises are a great size builder. And in addition, an excellent strength-training exercise. The dumbbell lateral raise does not require a heavy amount of weight. Furthermore, lateral raises are a single-joint exercise. And lateral raises are used by all fitness levels hence strength training experience not really necessary. Dumbbell lateral raises strengthen your shoulders.
How to do the Dumbbell Lateral Raise:
The dumbbell lateral raise is done from a standing or seated position. The seated lateral raises are far more superior than the standing lateral raises. Because when seated, you cannot use momentum which is most noteworthy. Hold a dumbbell in each hand with your arms at your sides. And in addition, make sure your palms face your body. With standing lateral raises, position your feet hip-distance apart. If seated, keep your back straight with your feet flat on the floor. Contract your stomach and stay tight. To contract your stomach pull your navel toward your spine. This is especially relevant in providing core stability.
Furthermore, keep a slight bend in your elbows as you raise the dumbbells. Make sure your elbows are higher than the top of your hands. Hence, making sure you exhale while raising the dumbbells. Stop when your arms are parallel with the floor. Inhale and return to the starting position. As your strength increases, your range of motion also improves as a result. You can change your starting position therefore leaning slightly forward from the waist. When standing, you can position your hands in front of your legs. Begin with your palms facing each other. And in addition, keep those elbows higher than the top of your hands.
Hitting the Deltoids with the Dumbbell Lateral Raise:
First of all, the prime muscles in dumbbell lateral raises are your deltoids. Furthermore, the shoulder muscles have three heads. The three deltoid muscles are the anterior, medial and posterior. The anterior and medial head rest along the front and sides of your shoulders. And the anterior and medial head are activated when doing the dumbbell lateral raise. There is a posterior head of the deltoid. This posterior head has a greater contraction when you lean forward. Hence, doing dumbbell bent over laterals hits the posterior head.
Doing Dumbbell Lateral Raises hits the Core:
Your abdominal muscles are especially relevant in supporting your posture during the dumbbell lateral raise. Therefore, when you tighten your abdominals, your transverse abdominis contracts. Your rectus abdominis is located along the front of your abdomen. And in addition, the rectus abdominis tightens to support your posture. The muscles along your spine engage to provide support while doing the dumbbell lateral raise.
The Muscles that Stabilize your Deltoids:
In conclusion, the trapezius muscles are part of your upper back. And the trapezius works to stabilize your shoulder-blade. The lateral raise works the trapezius. Furthermore, your shoulder joint position is protected by the deep rotator cuff muscles. These muscles attach to your shoulder-blade. The dumbbell lateral raise has you focus on the shoulder. But do not overlook the muscles that allow you to hold onto the dumbbells. Muscles like your biceps and the tops of your upper arms are especially relevant in helping you raise the dumbell. Also the wrist extensor muscles in your forearms work hard as you raise your arms.
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