Bent Over Lateral Raises
Description
Bent over lateral raises are classed as an isolation movement and are typically completed nearing the final stages of a back or shoulder workout. However, from my personal experiences, performing bent over lateral raises immediately prior to moving to a row type exercise is a great way to pre-exhaust the muscles of the upper back before drawing assistance from the biceps. For spinal safety reasons, it is important not to allow any curvature within the spine and your body should be positioned almost parallel with the ground. Their are two versions of this movement with each drawing different muscle recruitment. This is the posterior deltoid version..
Execution
- Grasp an appropriately weighted dumbbell in each hand using a neutral grip, slightly bend knees, push buttocks out and while keeping back flat, bend over at the hip until your torso is almost parallel with the floor.
- Exhale, retract shoulder blades and while keeping the elbows slightly bent, pull arms apart until they reach torso height. The dumbbells should be drawn up in alignment with the shoulder.
- Inhale and lower back down to starting position at a controlled speed.
- Repeat until desired number of repetitions are completed.
External Rotation Exercise
Description
The purpose of the external rotation exercise is to strengthen the external shoulder rotators within the rotator cuff (infraspinatus & teres minor). Muscle imbalances frequently lead to injuries and considering that the shoulders are extra susceptible to injury due to their anatomical makeup, it is important to identify and correct these imbalances. In most cases, the frontal rotators are tight and overdeveloped and the rear rotators (infraspinatus & teres minor) are underdeveloped and weak. Performing the external rotation exercise will strengthen the rear rotators, which is one of the steps in the preventative process against these imbalances. However, it should be noted that these exercises must be strategically placed within a properly tailored program to avoid over-training. These rotation movements should always follow, and never be executed prior to a shoulder, chest or back workout.
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Execution
- Attach a single grip handle onto a pulley positioned at a low 45 degree angle in relation to your shoulder.
- While facing the pulley, grasp the handle using an overhand grip. Draw your arm up until your elbow is in horizontal alignment with your shoulder.
- Exhale and externally rotate shoulder until your knuckles are facing the ceiling and your wrist is in alignment with your elbow.
- Inhale and at a controlled speed, lower back to starting position.
- Repeat until the desired number of repetitions are completed.
Note: The pulley-method, which was just described, is the most effective way to target the rear rotators due to the constant tension that is placed upon the targeted muscles throughout the entire movement.
Variations
The external rotation exercise can also be performed by using dumbbells while in a standing position. Unfortunately, once gravity takes over, there is little tension on the targeted muscles near the top of the movement.
Resistance tubing will deliver maximum tension at the top of the movement but as the hand is lowered, the tension gradually decreases. This is a good choice when equipment availability is a factor.
Front Dumbbell Raises
Description
In most cases, isolating the front of the shoulders (anterior deltoids) isn’t necessary due to the fact they’re recruited and strengthened every time a pressing movement is performed for the chest. With that being said, if rehabilitation is your goal or your anterior deltoids are stubborn and require specific isolation, then front dumbbell raises make for a great additon to your routine. Front dumbbell raises are quite similar to the lateral raise, only instead of raising your arms laterally (to the sides), you raise them straight out to the front while holding a weight.
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Execution
- Stand in an erect position with an appropriately weighted dumbbell in each hand.
- Exhale and with palm facing the ground, elevate your arm to the front, halting movement once dumbbell reaches shoulder height. It is important to keep a slight bend in the elbow throughout the movement to alleviate joint stress.
- Inhale and lower back down at a controlled speed. You want to stop the downward descent just shy of the thigh in order to keep constant resistance on the shoulder and prevent any rest the muscles will get during the set.
- Repeat until the desired number of repetitions are completed.
Front dumbbell raises can be done with both arms simultaneously until fatigue sets in. Once this happens, alternate repetitions between arms. This will give each arm a slightly longer rest period and allow a few more repetitions to be completed.
Performing front dumbbell raises with your hands in a thumb-up position rather than pointing your palms down will place slightly more stress on the anterior deltoid and draw recruitment from the biceps to hold the elbow in a slightly bent position.
Front dumbbell raises work extremely well when performed before a close grip overhead plate press in a superset. Performing the plate press immediately after the frontal raise will allow you to take the anterior deltoids to a further level of muscle fatigue.
Shoulder Press Machine
Description
The seated shoulder press machine has become somewhat of a staple within fitness facilities. Along with the majority of circuit equipment, the shoulder press machine is an ideal selection for beginners. The pre-determined movement path allows the primary focus to be on the muscle contraction rather than trying to stabilize a complex movement. Overhead pressing movements are the best way to add lean mass to the shoulders.
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Execution
- Adjust the seat to your desired level.
- Grasp handles with a hand placement that allows for wrist-to-elbow alignment.
- Exhale and drive the handles overhead to a position just shy of full elbow extension.
- Inhale and lower down at a controlled speed until the arms reach a 90 degree angle.
- Repeat until the desired number of repetitions are completed.