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.
Lateral Dumbbell Raises
Description
Lateral dumbbell raises - when done correctly - are very effective in strengthening the middle or “lateral” portion of the deltoids. The shoulder joint is more susceptible to injury due to its increased mobility. Because of this heightened risk of injury, extra caution must be taken and exercises - lateral dumbbell raises included - should be completed using proper form. Unfortunately, when it comes to lateral dumbbell raises, an astonishing amount of people are doing it wrong. Although lateral dumbbell raises are fairly simplistic compared to some of the more involved compound (multi-joint) movements, people still seem to perform them incorrectly and use poor, often-times dangerous form.
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Lateral Dumbbell Raises - Do’s & Don’ts
DO
1) Bend forward slightly at the hips prior to and throughout movement initiation. The lateral portion of the deltoid is located more to the back of the shoulder than the actual middle. Slight hip flexion will create a more effective line of pull for lateral deltoid recruitment.
2) Keep a slight bend in the elbow to minimize stress on the joint.
3) Stop raising arms once hands have reached shoulder level. Raising beyond this point will increase the risk of sustaining an injury to the supraspinatus as it becomes impinged between the clavicle.
4) Perform a “shoulder set” which involves raising the shoulders up, back and down, prior to movement initiation.
DON’T
1) Allow too much of a bend at the elbow. The greater angle in which the elbow is bent, the easier the movement is to complete. You’re better off to simply lighten the weight and perform the exercise with only a slight bend.
2) Allow your arms to fully fall to the sides between repetitions. When this happens, it gives the deltoids a rest between reps. To maintain constant involvement of the deltoids, stop downward phase of the movement approximately 12 inches from the outer thighs.
3) Turn thumbs down at the top of the movement if you’re bent over at the hips. The purpose of turning the thumb down is to draw optimal recruitment from the lateral region of the deltoid. This is already accomplished by flexing forward, therefore, alternating hand position is unnecessary. If both methods are completed simultaneously, the risk of sustaining a shoulder injury is increased.
Execution
- With appropriately weighted dumbbells in each hand, perform a “shoulder set” by drawing the shoulders up, back and down.
- While maintaining a comfortable bend in the knees, bend over slightly at the hips while maintaining spinal alignment.
- Exhale an draw arms up and out to the sides. Elbows should be bent slightly and your hand should be in alignment with your shoulder at the top phase of the movement.
- Inhale and lower back down at a controlled speed. The downward phase should be halted once hands come within 12 inches of the outer thighs.
- Repeat until the desired number of repetitions are completed.
Variations
A similar movement can be performed using cables instead of dumbbells.
Lying Dumbbell Laterals
Description
The lying dumbbell raise draws a slightly different recruitment pattern than the standing method. While both versions effectively target the mid-shoulder region, maximum emphasis is placed on the muscle at different ranges of motion. While standing, the mid-shoulder maximally contracts while the dumbbell is brought up to shoulder height. However, the lying version draws maximal mid-shoulder recruitment upon movement initiation. As a result, it may be a good idea to mix up the two versions to keep the muscles guessing.
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Execution
- Select an appropriately weighted dumbbell, keeping in mind that the lying version is slightly more difficult to perform than the standing method.
- While lying to the side on a flat bench, prop yourself up using your elbow. The dumbbell should be placed in your opposing hand and resting alongside the outer-thigh.
- Exhale and while maintaining a slight bend in the elbow, elevate your arm out to the side. Stop at a 45 degree angle. Hold position for 1-2 seconds.
- Inhale and at a controlled speed, lower your arm back down to a position approximately 2 inches from the outer thigh. By not dropping the arm completely back down to starting position, the mid-shoulder does not get alleviated from the resistance.
- Repeat until the desired number of repetitions are completed.
Barbell Upright Row
Description
The barbell upright row exercise is fairly common. Unfortunately, a lot of people perform barbell upright rows incorrectly. As people perform the barbell upright row exercise, most of them tend to elevate the elbows beyond shoulder-level. When this occurs, the trainee is at risk of sustaining an injury to the rotator cuff. When analyzing the anatomy of the shoulder, it is important to note that the space between the head of the humerus (upper arm bone) and the roof of the shoulder joint is very limited. So limited in fact, that the ligaments and muscles (usually the supraspinatus muscle of the rotator cuff) can become impinged between the space. When this happens, swelling occurs which further decreases the available space and leads to more complications such as pain, decreased mobility and weakness. The best way to minimise risk when performing the barbell upright row exercise is to stop the movement once your elbows reach shoulder level. Never elevate beyond shoulder height!
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Execution
- While standing in an upright position, grasp Olympic bar using an overhand grip. Your hands should be positioned approximately two thumb lengths apart.
- Exhale and while maintaining a slight bend at the knees and elbows, elevate the bar to a position that has your elbows and shoulders in alignment.
- Inhale and at a controlled speed, lower the barbell back down to starting position.
- Repeat until the desired number of repetitions are completed.
Variations
The movement can also be performed by holding a dumbbell in each hand as a substitution for the Olympic bar.
The barbell upright row exercise can also be executed by using a narrow bar or rope attachment on a cable machine.