Lateral Raises | Right Form, Common Mistakes

Lateral Raises, If you are looking to develop a V-Shape torso then shoulder exercise is most important. Most people spend their time building pecs, biceps, and abs, but if they’re hanging off narrow shoulders your torso won’t look attractive. The literal raises is one of the Best Exercises for those people who are really looking to build shoulder-like bodybuilders.it is also a very simple movement Essentially you just raise the weights upward at shoulder level, then lower them again – although naturally, we have some more detailed advice about the correct form to follow.

The literal raises Target the Shoulders, especially the lateral and anterior heads of the deltoid and the only equipment need to perform that is a dumbbell. The lateral raise is an effective shoulder-strengthening movement designed to isolate the lateral head of your deltoid muscle. Performing regularly can help you develop much stronger and broader shoulders. All you need is a pair of dumbbells, weight war according to your strength, and enough shoulder flexion to abduct your arms (lifting the weights out and away from your body) until they form a “T” shape over your shoulders.

Generally speaking, lateral raises should be incorporated into an upper body strength training routine, and they should be followed by compound exercises that involve the shoulders, such as incline dumbbell presses, shoulder presses, push-ups, or bridges. -Up. It’s Similar to a Dumbbell Front Raise

 

How To Do Literal Raises

You don’t need more space or equipment to perform lateral raises. All you need is a set of dumbbells and enough space to raise your arms in a “T” formation out each side.

  • ‌Stand tall and lie on the beach according to your comfort and pick a dumbbell in each hand. Arms are at your sides, palms facing in. Stand with your feet roughly hip-distance apart. Check Your Posture – Roll your shoulders back, engage your core, and look straight ahead.
  • ‌Raise your arms together only a couple of inches on each side and pause. This momentary pause should help ensure that you remove your trapezius muscle from the movement, targeting the deltoids.
  • ‌Keeping your arms almost completely straight, lift the dumbbells up and out to each side, when your elbows reach shoulder height and your body is forming a “T” shape. Breathe in as you lift.
  • ‌Pause and hold for at least 2-5 seconds at the top of the movement.
  • ‌Slowly lower the weights (take about twice the time you took them to lift the weights), bring your arms back to your sides. Exhale while lowering the dumbbell.

 

Some Common Mistakes(Lateral Raises)

The lateral raise is an easy exercise for an experienced person, but because it involves free weights, there’s almost always room for mistakes. Check your posture and avoid these common mistakes.

 

1:- Using Heavy Weight

Avoid choosing Heavy weight

Avoid choosing Heavyweight

 

Most people select the heavyweight to perform the literal Raises exercise.it is definitely the wrong decision because literal raises is a free weights exercise. The lateral raise is an isolation exercise designed to target a very specific muscle group. Also, because you’re using dumbbells to perform the movement, you end up targeting each side of your body independently (unilaterally). These two things mean that you need to choose a weight lighter than the one used for exercises such as the incline dumbbell press or dumbbell shoulder press.

If you’re new to the exercise so, please start with the lower weight dumbbell because it helps you to avoid unwanted darkness and bad body posture.it will help to build your shoulder wide and give you good physic. After some time while performing literal raises you can add more weight according to your strength.

 

2:- Drop One’s Head Forward(Lateral Raises)

Avoid Dropping head

Dropping Head

 

Another common mistake is to tilt your neck forward or drop your chin toward your chest while performing the exercise. This often happens when you’re using too much weight, or you’re nearing the end of a set and your shoulders are feeling fatigued.

It is very important to maintain a good posture with a neutral neck and spine alignment throughout the whole exercise. This helps you to prevent neck strain and also makes sure you’re targeting the lateral head of the deltoid, rather than allowing back muscles, especially your trapezius, to take over.

Look at yourself in the mirror while exercising—even this action can help correct the problem because it ensures you’re looking up and forward instead of lowering your head.

 

3:- Using Momentum to Rotate Dumbbells

 

When someone selects to heavyweight pair of dumbbells, but they don’t want to change to a lighter weight, you almost always see them using the moment to swing the dumbbell upwards. This often involves a kind of bounce with the knees and a back-and-forth tilt of the torso as they jerk the weight up and out.

The speed that this type of movement generates is problematic for a few reasons. First, you stop efficiently targeting the muscle group the exercise is supposed to target. Instead of isolating the lateral head of the deltoids, you use your legs and your back to propel the weight overhead. This will really prevent you from seeing the kind of strength and hypertrophy improvements you’ve been hoping to achieve

 

Leave a Reply