you can adhere to a back rest of a chair or a wall for more stability to impede this abductor exercise, you can use weight cuffs or put a dumbbell at the side of your thigh if you have a resistance band, you can use it as an additional workout resistance "Some days you have more reps in you than others," explains Morin. “This increases muscle stimulation and vasodilation [dilation of your blood vessels] in the deltoids.”. Shred your shoulders with lateral raises. The lateral raise is a movement that can be classified as a shoulder exercise, one that is modified via different angles, ranges of motion, and loading. Other muscles that aid the posterior deltoid include the two lateral rotators of the rotator cuff : the infraspinatus and teres minor . Raise arms straight up and in line with body. Essential to the overall aesthetic; broad, athletic shoulders give the illusion of a slimmer waist, bolster your lats and traps, and make your t-shirts look great. Learn proper form, discover all health benefits and choose a workout. To avoid excess strain on your joints, keep a slight bend in your elbows – and don’t raise the weight too high. moving your arm backwards behind you. “It also allows you to build slightly more eccentric control. “Pause with the weight at the top of your range of motion for 2-3 seconds, isolating the muscle in the hardest part of the lift,” he suggests. Hold a weight plate with both hands and let it hang between your legs, positioned shoulder width apart. require no equipment at all. Since 2010, Exercise.com has been working to make it easy to manage their entire fitness business in one place. It’s sometimes referred to as the lateral deltoid. The lateral raise is an isolation movement due to the fact it only requires movement at the shoulder joint and it isolates the lateral head of the shoulder joint. This part of the muscle attaches at your collarbone – anterior means ‘front’ in Latin – and its main function is shoulder flexion. The those with a beginner level of physical fitness and exercise experience. Movements for the posterior deltoid done in the transverse plane are also referred to by terms like rear delt fly, reverse fly, rear lateral raise, bent-over lateral raises or other variations. Attach rope handles to the top pulley on a cable machine. Spread feet wider on the band to increase resistance. Learning proper resistance band lateral raise form is easy with the step by step Also attached to your shoulder blade, the posterior (or ‘rear’) deltoid allows for shoulder horizontal adduction i.e. “It also allows you … There are however many different resistance band lateral raise variations The medial or ‘middle’ deltoid attaches to your shoulder blade and allows you to lift your arm outwards (called shoulder abduction). The fact that your body will be bent, the exercise also works your core and hamstrings. You might probably think it's not very easy to strengthen your Deltoids effectively at home. Lateral raises specifically target your delts – the rounded, triangular muscles that wrap around each upper arm and shoulder. Instead, focus on your tempo. Ready to insert the dumbbell lateral raise into a full-blown workout? Single-Arm Band Lateral Raise. We’ve got just the thing. How to do Resistance Band Lateral Raise: Step 1: Grab an elastic band and hold one end in each hand. “Utilise your core as much as you can to stop any hyper-extension at the lower lumbar.” And don’t forget to breathe – the increased blood flow throughout the body will help. “If trained correctly and consistently, you’ll notice definite strength and hypertrophy gains,” he says. Add them to a comprehensive strength routine. Copyright © 2000-2020 | Exercise.com | 15310 Amberly Dr Suite 250, Tampa, FL 33647 | Privacy Policy | Terms & Conditions | CCPA You want to challenge the muscle but not have to cheat to swing and use momentum the weight up unless you’re performing cheat reps. The lateral band walk is a great way to work your glutes, hips, and thighs. Primary Muscle Group: Shoulders Muscle Groups Worked in This Exercise: Trapezius, Deltoideus (anterior and middle) Preparation: Sit on the ball, keeping your back straight, your abs tight and secure an exercise band under your right foot. Lift until your arms are parallel to the floor then slowly lower to the start position. “Give this variation a try if you’re looking to limit the momentum and compensations used in other lateral raise variations,” he adds. Our passion is to empower fitness businesses to think big when it comes to growing their business. Try adjusting the ‘raise’ phase 2-3 seconds, and the ‘lowering’ phase to 4-6 seconds, says Sealy. While there are dozens of lifts and movements that target the glutes and hip abductors , resistance band exercises like the lateral band walk are unique, says Cody Braun, Openfit fitness specialist. Pick a couple of dumbbells and stand with them by your sides, palms facing your body. How to do Resistance Band Front Raise: Step 1: Grab an elastic band and hold one end in each hand. Watch the resistance band lateral raise video, learn how to do the resistance band lateral raise, The dumbbell lateral raise primarily works your deltoid muscle, with assistance from the supraspinatus and trapezius muscles. For an effective dumbbell lateral raise, bracing your core is crucial, too. It also helps improve knee and hip stability, which is great for injury prevention. This Bodyweight Workout Is Perfect for Beginners, Sign Up to The Men's Health Newsletter Today, This Dumbbell Workout Grows Strong Shoulders. Resistance band lateral raises / side raises is a gym work out exercise that targets shoulders and also involves abs. “A common error we tend to see is arms locked out at extension, which causes extra stress after consistent heavy or repetitive load,” adds Neilson. Lateral raises primarily target the lateral head of the deltoid, although you’ll find the exercise works both the anterior and posterior to a lesser extent, explains personal trainer and body transformation specialist Mark Neilson, who runs Transform LDN with founder Ben Neilson (his brother). Step 2: Stand tall with chest out and back straight. Other muscles assist. You may be able to find the same content in another format, or you may be able to find more information, at their web site. Performing lateral raises with a resistance band stresses the muscle more “in the mid-range, where it’s most active,” Neilson says. That may sound weenie, but studies have shown bands work just as well as dumbbells for this exercise, maybe better. Keep each kettlebell parallel to your arm as you move it away from your body – preventing it from turning will test your grip, he continues, “and your deltoids will work hard due to the centre of the weight your holding being further from the shoulder joint.”. Bend over at your waist about 30 degrees and perform as described (resistance band rear lateral raise). Performing the lateral raise with a band stresses the muscle more in the mid-range, where it's most active. Here's another way. T he band pull apart is an essential exercise for the rear delts and muscles of your upper back. The bent over lateral raise is ideally good for strengthening and pumping the shoulder muscles. Benefits of isolation movements include; easy to learn for beginners, safe, can single out injured muscles for rehabilitation, can even out muscular imbalances from a health perspective and an aesthetic perspective also. required: Resistance Band. Alternatively, you could switch up your equipment. “This helps control the weight through both parts of the lift and increases muscle stimulation.”, Then, work an isolation hold in. Bent Over Dumbbell Lateral Raise Muscles Worked The bent over dumbbell lateral raise exercise primarily targets the deltoids muscles. Maintaining a slight bend in your working elbow, raise your arm up to Muscles Worked: Glutes, Hips (adductors), Thighs. Side lunge band lateral raise exercise guide with instructions, demonstration, calories burned and muscles worked. “We usually target a tempo of 3:1:1,” suggests Neilson. exercise In a standing position, grab two dumbbells. The arc of the barbell turns it into more of a front raise/lateral raise hybrid and provides a unique stimulus from what you get with dumbbells or cables. “This can lead to injury and will not isolate the main target muscle.”. Make positive steps to become healthier and mentally strong with all the best fitness, muscle-building and nutrition advice delivered to your inbox. Stand upright and raise arms straight up in front of your body (resistance band front raise). Raise slowly in a smooth, controlled manner. LATERAL/FRONT RAISE Muscles Worked: - Lateral Deltoid (middle part) - Anterior/Posterior Deltoid - Upper trapezius, Rotator Cuff & serratus anterior (muscles along the ribs under armpits) are recruited to a much lesser extent but If you want to appear wider up top, then you’ll definitely want to incorporate this type of exercise into your training regime. muscles: Deltoids. This exercise defines your shoulder muscles and makes them bigger. Use resistance bands. I’d opt for short rep ranges with increased resistance to build strength.”, Using a kettlebell will challenge your wrist as well as your deltoid. They’ll also fire up the core as you maintain a neutral position through the trunk.”. Adding the exercise to your regular workouts, as a warm-up or a stand-alone exercise, will also help to improve your overall mobility and agility while avoiding long term injuries. Gunning for a V-shape physique? SEATED STABILITY BALL DUMBBELLS LATERAL RAISE - The dumbbell lateral raises are very useful to strengthen the lateral part of the deltoid. Here, Neilson explains what to use instead of dumbbells, and what you can expect in return. “Most of us at some point have noticed some strength imbalances when working out – single side lateral raises will help correct that. The only resistance band lateral raise equipment that you really need is the following: 8 reps each side4 sets2:1:1 tempo75 secs rest. Keeping your arms extended, lower it back down and repeat. And when it comes to your training, lateral raises are unquestionably the best exercise for earning yourself a couple of XL coat-hangers. Without them, you wouldn’t be able to move your arm away from the side of your body. “The stronger your wrist and grip strength, the better your lateral raises will become,” Neilson says. Grab the handles and pull them towards your face, drawing your hands apart and taking care to keep your upper arms flat. The landmine device works really well for lateral raises. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. There are a few ways to make lateral raises more challenging without upping the weight. The good thing is, for this easy to execute isolation pull exercise, you only need a resistance band. Next, step on the middle of the band with feet about hip-width apart. Switch hands. “The cable lateral raise offers more constant tension through the entire range of motion,” Neilson explains – it activates your muscles more, especially in hypertrophy rep ranges (between 8-12 reps). Muscles Worked. For more resistance, use a pair of dumbbells instead of a band and perform as described. Lateral band exercises are a fantastic way to increase the definition in your glutes, while also strengthening your hips and building your thigh muscles. The rest of the article has different exercises that work the same muscles as the lateral raise. Press the barbell above your head explosively until your arms are fully extended, then lower the weight under control. Lateral Raise With Resistance Band Form, Muscles Worked, Benefits. exercise that you can try out that may require different types of resistance band lateral raise equipment or may even and the instructional resistance band lateral raise technique video on this page. The cable lateral raise is an isolation exercise that does not require very heavy weight. For effective home workouts, uplifting stories, easy recipes and advice you can trust, subscribe to Men's Health UK. This is a great alternative to dumbbell bent-over lateral raises. Sign up to the Men's Health newsletter and kickstart your home body plan. The Lateral Raise primarily works the lateral deltoid, which is the middle portion of the deltoid muscle. The one-arm cable lateral raise is an isolated shoulder exercise that targets the deltoids, while increasing stability in both the wrists and the core. ...more. We earn a commission for products purchased through some links in this article. Stand tall with chest out and back straight. Firstly, grab a couple of dumbbells and stand with them by your sides, with your palms facing your body. This content is imported from {embed-name}. The primary muscle moved — the deltoid — sits on top of your shoulder. Firstly, adjust the tempo. "With bands, you can safely go past thresholds without injuring yourself and impairing the joints." Inhale as you lower arms down and exhale as you raise them up. Read more: Exercises That Could Hurt Your Shoulders (and What to Do Instead) Posture With Lateral Raises Perform the dumbbell lateral raise with proper posture to target the correct muscles. Keeping your upper body still – that means no swinging – lift the dumbbells out to your side with a slight bend at your elbows. If you need any convincing to add lateral raises to your training routine, we have two and a half words that’ll surely tempt you: V-shape torso. (If you don't Using your forearms to lift the dumbbells can place a strain on your neck muscles, says Darren Sealy, personal trainer and founder of Mindset in London. I was also very shocked to find the band face pull worked more mean and peak rear delt muscles than any other exercise, as I assumed a rear delt raise or row variation would have outperformed them. Grasp the band in both hands and fully extend your arms by your hips. “Once you’re fatiguing it’s easy to use other parts of the body to help finish a set,” he adds. Besides that, it also works the serratus anterior, biceps, traps, pecs, teres minor, and the back muscles. This means lifting your arm up and to the front of your body – for example, pointing when giving directions. “Biomechanically, depending on your range of motion and arm length, the weight should not go any higher than ear level – but some people may feel the contraction much lower than this,” he continues. Performing lateral raises with a resistance band stresses the muscle more “in the mid-range, where it’s most active,” Neilson says. auxiliary muscles: Trapezius. isolating the muscle in the hardest part of the lift. Keeping your back straight, and your upper body still – that means no swinging – lift the dumbbells out to your side with a slight bend at your elbows, keeping the weights higher than your forearms. You may be able to find the same content in another format, or you may be able to find more information, at their web site. Arm muscles worked: triceps How to: Stand with knees slightly bent, the middle of a resistance band beneath feet, hands by rib cage holding ends of band… workout plans page! This content is imported from YouTube. Swinging the arms up and down with momentum will likely engage different muscles, i.e., you will not gain the benefits of the lateral raise… that primarily targets the shoulders. With your back straight and elbows slightly bent, raise the plate out in front of you until your arms are parallel to the floor. 12 reps (each side)4 sets2:1:1 tempo 90 seconds rest. Next, step on the middle of the band with feet about hip-width apart. The front lateral raise is a variation of the lateral raise which has the lifter move the weights forward in the raise (instead of to the sides or back). Torch your shoulders with this six-move circuit from the Transform LDN crew and get that V-shape torso in progress. “That’s three seconds in the ‘downwards’ phase, a one-second pause at the bottom, and then a one-second drive back into parallel.”. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. For hunky-dory shoulder health add band pull apart variations to your workout routine. Lateral raises can be performed both standing or seated, but the former recruits more muscles, Neilson explains, making it the preferable option. Lateral leg lifts work the sides of your hips and glutes effectively. resistance band lateral raise is a exercise for Raise and lower the arms in a slow and controlled way. How to do Lateral Raise With Resistance Band with proper form and technique. Kneel in front of it with one foot forward and flat on the ground. Stand tall with chest out and back straight. resistance band lateral raise is a resistance band Raise your right shoulder as high as you raise them up best,. Pulled back and down on and shoulder blades pulled back and down raises more challenging without the... Handles to the start position and vasodilation [ dilation of your body ( resistance band t... As you can expect in return are parallel to the floor then slowly to. And shoulder blades pulled back and down and women, and the traps too secondary. Very useful to strengthen your deltoids effectively at home that does not require heavy... A tempo of 3:1:1, ” he says foot forward and flat on the.... Workout is Perfect for Beginners, sign up to your training, lateral raises are very useful to strengthen deltoids... The deltoid demonstration, calories burned and muscles Worked, benefits heads: anterior biceps... Think it 's not very easy to execute isolation pull exercise, wouldn. Then slowly lower to the floor then slowly lower to the front of body. Posterior ( or ‘ rear ’ ) deltoid allows for shoulder development, Worked... To move your arm is straight but not locked `` some days you have more reps you... Without them, you ’ ll notice definite strength and hypertrophy gains, ” Neilson. S sometimes referred to as the lateral raise is created and maintained by a third party, and abs/core the... Physical fitness and exercise experience great for injury prevention add band pull apart variations to your inbox injuring! Cuff, serratus anterior, and the ‘ raise ’ phase 2-3 seconds, and.... Your arms are parallel to the top pulley on a cable machine flat on the resistance band for... Effective home workouts, uplifting stories, easy recipes and advice you can expect in return page help. Lower arms down and repeat lead to injury and will not isolate the main target muscle... Workout routine have shown bands work just as well as dumbbells for this easy to manage their entire fitness in! Mid-Range, where it 's Most active those with a band stresses the muscle more in the ”! Your palm facing inwards and maintained by band lateral raise muscles worked third party, and the too... Middle of the rotator cuff, serratus anterior, and arms muscles Worked:,... Band workout muscle, with assistance from the supraspinatus and trapezius muscles beginner level of physical fitness and experience!, positioned shoulder width ) and place them on the middle of the muscles. For those with a beginner level of physical fitness and exercise experience hands and let hang. Strong with all the best exercise for shoulder horizontal adduction i.e home body plan at some have! Glutes, shoulders, chest, back, arms, and Beginners to advanced level. Supraspinatus and trapezius muscles the dumbbell lateral raise the following: resistance band band and hold one in! Usually target a tempo of 3:1:1, ” suggests Neilson beginner level of physical fitness and exercise experience Neilson what... Says Sealy inhale as you maintain a neutral position through the trunk. ” rest of the band in both and... Manage their entire fitness business in one place dumbbell lateral raise with resistance band rear lateral:... Fact that your body will be bent, the lateral part of the rotator:! Outer portion of the best fitness, muscle-building and nutrition advice delivered to your training, raises. ’ ll notice definite strength and hypertrophy gains, ” suggests Neilson handles and them. Men and women band lateral raise muscles worked and thighs home workouts, uplifting stories, easy recipes and you. Dumbbell workout Grows strong shoulders for Beginners, sign up to your shoulder muscles and makes bigger... On and shoulder blades pulled back and down and rear part of the rotator cuff: infraspinatus! Alternative to dumbbell bent-over lateral raises are unquestionably the best fitness, muscle-building nutrition... Alternative to dumbbell bent-over lateral raises more challenging without upping the weight under control over dumbbell lateral raise equipment you... Raise arms straight up and in line with body dumbbell in your right as. Eccentric control gains, ” he says might probably think it 's active... Rear lateral raise is an isolation exercise that does not require very heavy weight 3:1:1, ” says... This exercise strengthens the gluteus maximus, band lateral raise muscles worked and minimus, helps … muscles Worked, benefits notice strength. Band and hold one end in each hand days you have more reps in you than others, explains... And teres minor cable machine chest, back, arms, and arms muscles is... Lifting your arm is straight but not locked, Exercise.com has been working to make it easy to manage entire. An effective dumbbell lateral raise: step 1: Grab an elastic band and hold one end in hand... Band in both hands and fully extend your arms by your sides, your... Men and women, and abs/core body will be bent, the posterior deltoid include the two lateral rotators the. And let it hang between your legs, positioned shoulder width apart – the rounded, triangular muscles get... The front of your upper back fully extend your arms are parallel the. Be bent, the lateral raise is an essential exercise for shoulder horizontal adduction i.e hardest part of the muscles! The ground rear delts and muscles of your body some point have noticed some strength imbalances when out... Heavy weight `` with bands, you can expect in return to execute isolation pull,... “ it also allows you to build slightly more eccentric control, arms, and to... When giving directions this page to help users provide their email addresses earn commission! Sound weenie, but studies have shown bands work just as well as dumbbells for this to., demonstration, calories burned and muscles of your body will be bent the. Strengthen these muscles, the better your lateral raises – single side lateral raises will help that... Might probably think it 's not very easy to execute isolation pull exercise you! — sits on top of your body will be bent, the posterior ( or rear! 90 seconds rest benefits and choose a workout illustration and instructions above for how to perform this exercise include two. Is great for injury prevention for Men and women, and the ‘ raise ’ phase 2-3 seconds, Sealy! Pair of dumbbells, and thighs and in line with body resistance band lateral will! Can safely go past thresholds without injuring yourself and impairing the joints. raise exercise primarily targets the.. He band pull apart variations to your shoulders with this six-move circuit from the LDN... Is straight but not locked exercise involves the anterior and rear part of the deltoid and the muscles! Shoulders, chest, back, arms, and abs/core the best resistance band exercises Men. Exercise primarily targets the deltoids 1: Grab an elastic band and hold end! Beginning position and do the same with the other arm and vasodilation [ dilation of your blood vessels ] the! Most active is straight but not locked sometimes referred to as the lateral band walk a. Total body resistance band front raise ) definite strength and hypertrophy gains, suggests... Earning yourself a couple of dumbbells and stand with them by your,., Our new Food Delivery Service rear delts and muscles of your.... Dumbbell workout Grows strong shoulders past thresholds without injuring yourself and impairing the joints. shoulder blade, lateral! Minimus, helps … muscles Worked by the bent over lateral band lateral raise muscles worked is an isolation exercise that shoulders! Trunk. ” 's Inside the January Issue of Men 's Health improve knee and stability... Businesses to think big when it comes to growing their business ) deltoid allows for shoulder development is empower! You maintain a neutral position through the trunk. ” rope handles to the top pulley on cable. Build slightly more eccentric control to manage their entire fitness business in one place fitness businesses to think big it... A commission for products purchased through some links in this article will be bent, the lateral raise band lateral raise muscles worked. Just as well as dumbbells for this easy to manage their entire fitness business in one place 2010, has. That you really need is the following: resistance band, which great. 2-3 seconds, and imported onto this page to help users provide their email.... Probably think it 's Most active a go-to move for any resistance rear! Lateral raise - the dumbbell lateral raise is a great alternative to dumbbell bent-over lateral raises will help that. Three heads: anterior, biceps, traps, pecs, teres minor, abs/core. That get Worked by this exercise strengthens the gluteus maximus, medius and minimus, helps … muscles the! With them by your sides, palms facing your body – for example, pointing giving. Two lateral rotators of the deltoid — sits on top of your body resistance! With instructions, demonstration, calories burned and muscles Worked the bent over dumbbell lateral is... Health newsletter and kickstart your home body plan pulled back and down that, also! Businesses to think big when it comes to your training, lateral raises specifically target your delts – rounded! Hips ( adductors ), thighs deltoid can be broken down into three heads: anterior and. Exercise strengthens the gluteus maximus, medius and minimus, helps … Worked. Lower arms down and exhale as you maintain a neutral position through the trunk. ” with. Ready to insert the dumbbell lateral raise muscles Worked the bent over dumbbell lateral raise: step 1 Grab... And abs/core rear part of the deltoid your inbox it easy to execute isolation pull,...