Keep your arm straight and lift the kettlebell out to the side until it reaches shoulder height. When you try this, remember to maintain your posture, and dont forget to breathe. Don't just trust that the same old way of doing things will pay off forever. This primarily focuses on the flexion and internal rotation of the shoulder. Lateral raise holds demand a pause at the top of each repetition for up to three seconds for some extra isometric stimulus. It primarily targets the deltoid muscles in the shoulder and can help improve shoulder stability and mobility. If your bodybuilding workouts contain a lot of barbell work, you might find it hard to replicate your session with kettlebells instead. resistance workout. Performing lateral raises with a resistance band stresses the muscle more in the mid-range, where its most active, Neilson says. Kneel in front of it with one foot forward and flat on the ground. The humble lateral raise has been the width-builder of choice for lifters chasing the golden ratio (whether they knew it or not) for many years. Close Grip Upright Row and Standing Kettlebell Lateral Raise. You may not think of kettlebells as a good choice for building your body, but remember that bodybuilding isnt a strength sport. Hold a dumbbell in your top arm. The chase for big, broad shoulders very often involves heavy overhead presses and plenty of overload for your deltoids. Its preferable to perform more reps with a modest weight than to employ an excessively heavy load. Dont keep waiting. Thursday 08.06.2023: deuces. Perform 3-4 supersets of 8-10 reps here. The simplest side lateral raise modification is to bend your elbows before performing the exercise. What are the advantages of lateral dumbbell raises?This is a shoulder-strengthening exercise that tones your shoulder muscles and a portion of your upper back. Also, consider using a resistance band. Gunning for a V-shape physique? Use them to get a handle on your conditioning, flip the script on a dull series of training sessions, or simply shock your muscles into new growth. The difference between using a kettlebell and a dumbbell is that with kettlebells, the weight is below the handles. This particular exercise is used to increase the strength of the muscle around the shoulder with an intensity more significant than the lateral dumbbell raise. If you need any convincing to add lateral raises to your training routine, we have two and a half words thatll surely tempt you: .css-16acfp5{-webkit-text-decoration:underline;text-decoration:underline;text-decoration-thickness:0.125rem;text-decoration-color:#d2232e;text-underline-offset:0.25rem;color:inherit;-webkit-transition:all 0.3s ease-in-out;transition:all 0.3s ease-in-out;}.css-16acfp5:hover{color:#000;text-decoration-color:border-link-body-hover;background-color:yellow;-webkit-transition:all 0.3s ease-in-out;transition:all 0.3s ease-in-out;}V-shape torso. 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. Any factor that affects how much tensile force you can apply to a muscle is a deterrent for hypertrophy. (https://www.youtube.com/watch?v=WxAKPTOmYSw&ab_channel=TestosteroneNation), https://www.youtube.com/watch?v=MaCRH6j591w, Dumbbell Lateral Raise w/Iso Hold (https://www.youtube.com/watch?v=MaCRH6j591w), https://www.youtube.com/watch?v=wx6UXtfQNtY, 1 1/2 Reps | This Training Tool Is SERIOUSLY Underutilized (https://www.youtube.com/watch?v=wx6UXtfQNtY), https://www.youtube.com/watch?v=V-lUh8lfc8U, Dead-Stop Lateral Raises (https://www.youtube.com/watch?v=V-lUh8lfc8U), https://www.youtube.com/watch?v=7NaNt-txiqc, Prone Y raise (https://www.youtube.com/watch?v=7NaNt-txiqc), https://www.youtube.com/watch?v=IdNOahFD450, The Lateral Raise Is The ONLY Must-Do Exercise (MY RESPONSE) (https://www.youtube.com/watch?v=IdNOahFD450), Training in the frontal plane (side-to-side). Select the desired weight from the rack, then take a few steps back into an open area. This article will let you know all you need to know about that bulky shoulder, the correct use of exercises, lateral raise variations, accurate weight, and most importantly, the difference between the muscle groups you target before you head forward. 1. Lateral Squat and Sumo Squat; 4-Minute AMRAP Finisher: (5) Kettlebell Pick Up Squats (10) Kettlebell Deadlift and Clean Catch and Front Squat Thruster . Why? What can I do to make lateral lifts less difficult? These are harder than they look. The Medial or Lateral Deltoid 3. Use knee caps to prevent any unwanted stress on the knee joint. Stand tall with your core switched on and shoulder blades pulled back and down. Targets the lateral deltoid muscles, which are responsible for shoulder abduction and stabilization, Engages the core muscles for added stability and balance, Can be modified for different fitness levels and goals, Provides a full-body workout, as it also engages the legs and glutes for balance and stability. Get your upper body perfectly shaped. Squeeze the shoulder contraction for 1 second and begin to slowly lower the kettlebells back down to the sides while inhaling.Safety Tips Keep a slight bend in the elbows throughout the movementTrifocus Fitness Academy is South Africa's preferred health and fitness educational institution. Aesthetics, bro! Dont get it twisted kettlebell-exclusive training probably isnt your best option for gaining muscle mass long-term. Shoulders play a key role in chest and back workouts, and they work harder than you think when you squat and deadlift too, helping stabilize bars and kettlebells and dumbbells. Holding the weight by the handle (or grasping the meat of the bell itself) can take some unwanted stress off your joints and enable you to focus on building that triceps horseshoe you want. With lateral raise holds, youre coming to a full pause at the top of the lift. If youre looking to avoid that pressure and still blast your chest, you can place a pair of kettlebells on the floor and grip them instead. The cable can also be replaced with a resistance band. Your email address will not be published. Have a question or comment? 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. The core idea is simple when youre pressing against the wall, youre less likely to cheat on your reps. Youll essentially be flush against the wall on your unweighted side. Many people, despite having sound knowledge regarding the exercise do mistakes that can be harmful. Here, Neilson explains what to use instead of dumbbells, and what you can expect in return. Diehard aesthetic-seekers can also find ways of making it apply to your biceps and quads, but honestly, it works better on the shoulders. Then 10 Arnold presses with the same weight. This creates an unwanted momentum which affects the effectiveness of that exercise. .css-unbh8k{background-color:#d2232e;border:thin solid #d2232e;color:#fff;display:inline-block;font-family:GraphikBold,GraphikBold-fallback,Helvetica,Arial,Sans-serif;letter-spacing:0rem;padding:0.625rem;-webkit-text-decoration:none;text-decoration:none;text-decoration-color:#d2232e;text-decoration-thickness:0.125rem;text-transform:uppercase;text-underline-offset:0.25rem;-webkit-transition:all 0.3s ease-in-out;transition:all 0.3s ease-in-out;width:auto;}@media(max-width: 48rem){.css-unbh8k{font-size:0.9375rem;line-height:1.3;}}@media(min-width: 48rem){.css-unbh8k{font-size:0.875rem;line-height:1.3;}}@media(min-width: 64rem){.css-unbh8k{font-size:0.9375rem;line-height:1.3;}}.css-unbh8k:focus-visible{outline-color:body-cta-btn-link-focus;}.css-unbh8k:hover{color:#000;text-decoration-color:border-link-body-hover;background-color:#ffffff;-webkit-transition:all 0.3s ease-in-out;transition:all 0.3s ease-in-out;border:thin solid #595959;}SIGN UP. Try adjusting the raise phase 2-3 seconds, and the lowering phase to 4-6 seconds, says Sealy. The Posterior Deltoid or Posterior Head. For more on Dr. Joel Seedman check out http://www.AdvancedHumanPerformance.com/The lateral raise performed with kettlebells is a great movement for targeting the lateral deltoids as it forces the lifter to use very strict form.For more information on Dr. Joel Seedman check out Advanced Human Performance http://www.AdvancedHumanPerformance.com/ You can also learn more about Dr. Joel Seedman's services including personal training, athletic performance in Atlanta Georgia, strength and conditioning, sport specific training, neuromuscular therapy, as well as coaching for Olympic weightlifting, powerlifting, bodybuilding, and figure competitions. Stand tall, holding a kettlebell in each hand with an overhand grip. .css-13y9o4w{display:block;font-family:GraphikBold,GraphikBold-fallback,Helvetica,Arial,Sans-serif;font-weight:bold;margin-bottom:0;margin-top:0;-webkit-text-decoration:none;text-decoration:none;}@media (any-hover: hover){.css-13y9o4w:hover{color:link-hover;}}@media(max-width: 48rem){.css-13y9o4w{font-size:1.05rem;line-height:1.2;margin-bottom:0.25rem;}}@media(min-width: 40.625rem){.css-13y9o4w{font-size:1.28598rem;line-height:1.2;}}@media(min-width: 48rem){.css-13y9o4w{font-size:1.39461rem;line-height:1.2;margin-bottom:0.5rem;}}@media(min-width: 64rem){.css-13y9o4w{font-size:1.23488rem;line-height:1.3;}}10 Muscle-Building Fundamentals You Need to Learn, 12 Exercises to Build a Ripped Inner Chest, These 19 HIIT Workouts Will Make You Ditch Cardio, Blow Up Your Arms With These 14 Triceps Moves, 14 Bodyweight Exercises to Build Your Back, You're Probably Doing Dumbbell Rows Wrong, 16 Moves to Smoke Your Back With Just Dumbbells, 12 Best Fitness Watches for All Types of Workouts. That's a version you may have seen before. Instead, focus on your tempo. This is an extremely simple variation but simplicity doesnt make it less effective. Take a deep breath and raise the kettlebells to shoulder height using a neutral grip (palms facing in) while keeping the elbows slightly bent. Have a question or comment? When doing these raises, grip the bells tightly, so the resistance is out beyond your hands, not below it. Conditioning 10 Lower Body Exercises for When You Only Have a Light Kettlebell So you never got around to buying a heavier kettlebell. BarBend is the Official Media Partner of USA Weightlifting. Stand holding kettlebells at your sides. In a standing position, grab two dumbbells. Any time the bell rotates or moves during an exercise, it will alter the amount of mechanical tension on the muscle youre working. The pectoral also get activated while performing lateral raises. This exercise helps reduce excessive back fat and strengthen the back muscle. At the apex of the movement, squeeze them together. A standard curl performed with a kettlebell can feel inconsistent and janky, for example. Press the barbell above your head explosively until your arms are fully extended, then lower the weight under control. What is the progression of lateral raises? Icy Health focuses on offering factual, accurate and complete information whenever possible. So what are kettlebells good for? Grab the kettlebell handle in your right hand and stand with feet hip-distance apart. At the top of the movement, purposely squeeze the deltoids to accentuate the contraction. Slowly raise the arm to the level of the shoulder. Ready to insert the dumbbell lateral raise into a full-blown workout? The position of the cable plays a crucial role. Stand tall with a weight in each hand and your arms by your side. Copyright 2023 Lift Manual. While your overhead presses can and will help give your shoulders some mass, well-rounded growth comes from stimulating your delts at all angles. Whether youre dieting down for a show or just want to look right come beach season, exercises like the farmers carry are a great way to break a sweat and stimulate your upper body as well. And when do you use them? That may sound a bit confusing, but looking at it visually can help clear up what it means to a lifter. Whether it be an actor, a model, or a fitness freak, the intensity of their fitness is measured by the bulk of muscles present around their shoulder. The main muscles have to work extra to combat the gravitational force exerted upon them. While performing this exercise, make sure that the weights dont swing and are stable throughout. With your back straight and elbows slightly bent, raise the plate out in front of you until your arms are parallel to the floor. In this type of lateral raise along with the shoulders, the back muscles also gain strength. And that means they don't always need the extra stimulus that comes with constant overhead pressing, especially if you want to stay healthy over the long haul. While cables arent necessarily worth performing every exercise with, they are particularly relevant to the lateral raise when it comes to maximizing muscular fatigue. Keep core tight and elbow slightly bent throughout the movement. 1. The lateral raise is one of the very few essential exercises for bodybuilding. Otherwise known as the "Golden Ratio," it's an arrangement of two numbers or measurements where the relationship between a and b is the same as a+b is to a. In fact, kettlebells can go toe-to-toe with most common equipment in your gym. The entire range of shoulder movement should not be performed. You can double down on those goals by holding a kettlebell aloft instead, with the bell itself pointing outward. As a side benefit, this variation is also stimulates the middle and lower trapezius. It helps strengthen the back muscles, which reinforce the spine and make it erect. Avoid elevating your shoulders up toward your ears. You don't always need to train heavy to make serious shoulder gains. You can use lighter weights for the same. 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. With a dumbbell or barbell, all of the resistance is pressing directly downward onto your wrist. Lift until your arms are parallel to the floor then slowly lower to the start position. This is your starting position. If so, try this one instead. If youre prone to swinging on your sets, you might consider performing lateral raises from a kneeling position. This makes them great for training qualities like muscular power or stability, but poor tools for taking a muscle to the brink of exhaustion. Stand in the center and hold the end of the band in each hand. When youre about to work your delts, try these moves to warm up your upper body. Your delts will also feel a bigger challenge as the center of the weight you're holding will be farther from the shoulder joint. Performing lateral raises while leaning increases the distance that your arm needs to travel, and a longer range of motion means more muscle-building tension. Kettlebell lateral raises are similar to that, only even harder. Stand tall with your feet shoulder-width apart and hands resting at your hips. Let your arms hang down and then raise them up and out such that your body forms a Y at the top. Theyre also crucial stabilising muscles. The three-way lateral raise changes the direction for the concentric and eccentric contraction of each rep, ensuring youre attacking your shoulders from all angles. And when it comes to your training, lateral raises are unquestionably the best exercise for earning yourself a couple of XL coat-hangers. "That's because you're creating a more challenging lever for your shoulders early on," says Samuel, "then making that leverage easier as you go.". Front raises are a great exercise for targeting specific muscle groups and developing upper body strength. Lift the weight to the top of your range of motion normally, perform half of the eccentric portion, return to the top, and then lower the weight fully. You can move with more control if you use a light weight. The weight of a kettlebell is fixed, and you cant lift heavier than the bells your gym provides (its rare for a commercial gym to stock kettlebells above 70 or 80 pounds). 2. Heres how you can use kettlebells to bulk up in the gym. This will challenge your grip strength as you're preventing the kettlebell from turning in your hand. The weight will feel light for the presses, but that's the idea. This exercise involves holding a kettlebell in one hand and raising it laterally to shoulder height, while keeping the arm straight. 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.. Pause for a moment at the top of the movement, then slowly lower the kettlebell back down to your side. The stronger your wrist and grip strength, the better your lateral raises will become, Neilson says. The steps for performing this exercise are the same as the lateral dumbbell raise. Each head serves a different function for a particular movement to take place. 1. Muscle Groups: your deltoids (anterior, medial, and posterior), your upper and middle trapezius muscles . Lift until your arms are parallel to the floor then slowly lower to the start position. Always start with a lighter weight. What are the advantages of lateral dumbbell raises? Similarly to the leaning lateral raise, try alternating between sides with no rest for 3 sets of 16-20 repetitions. Step 1: Stand tall and straight with an appropriate distance between the legs. It is essential to know what muscle we emphasize and what changes shall be caused while performing dumbbell lateral raises exercise. He's logged training time with NFL athletes and track athletes and his current training regimen includes weight training, HIIT conditioning, and yoga. Changing your body position and reducing or increasing your stability may be the spark your shoulders need to grow or bust through a plateau. Without them, you wouldnt be able to move your arm away from the side of your body. Ebenezer Samuel, C.S.C.S., is the fitness director of Men's Health and a certified trainer with more than 10 years of training experience. "Your shoulders can be trained on back day in general." This is a great variation on the lateral raise that will have your delts screaming at you. This includes peer-reviewed studies, academic research institutions, and medical associations. Step 1 Stand in a position as mentioned for a regular dumbbell lateral raise. When it comes to most isolation exercises like the lateral raise, creating and maintaining tension is paramount. Under control, slowly lower the dumbbells to the starting position and repeat. The core is kept tensed to avoid any unwanted momentum and prevent the swinging of the body. You can also achieve this by changing the direction in which you lift the dumbbells. Clickhere. Kettlebell Lateral Raises for Medial Delts : Kettlebell Only Muscle Gain Kettlebell Muscle Gain - Coach Joe Daniels 6.2K views 1 year ago Exercise of the Week: Kettlebell Lateral Raise. How to perform the kettlebell lateral raise properly: Along with that, it helps in the external rotation of the shoulder joints. In dumbbells, the total weight is evenly distributed between the two weights on each end. The Anterior Deltoid or The Anterior Head 2. Lift your leg and bend at the knee until your thigh forms a 90-degree angle with your hip. So, let's focus there, shall we? Its insertion is on the groove of the humerus. A lat raise is an isolation exercise for the upper body that works the shoulder muscles.. Lat, or lateral raises, can be performed with dumbbells, cable pulleys, or using a lateral raise machine . If standing, a slight bend forward and form a 90 angle with the hip joint should do it. This is a simple enough protocol: Perform 10 lateral raises, then with the same weight, perform 10 Arnold presses. Grip the kettlebells tightly, and make sure the weight of the bell is in line with your forearm. Stand with your feet shoulder-width apart and hold a kettlebell in your right hand. Attach rope handles to the top pulley on a cable machine. Performing lateral raises helps with poor form. It provides resistance and helps build stubborn muscles. Youve no reason to restrict yourself to the barbell. Since lateral raises typically involve such light weight, they might seem like a warm-up in and of themselves. Step 4- Now, keep the right arm fixed and bring down the left arm. The kettlebells should remain vertical as you raise and lower them. Here are some form tips and ways to add tension without upping the load youre lifting. These are: Trapezius is a significant muscle of the upper back. Your deltoid can be broken down into three heads: anterior, medial. This means you are using momentum to raise the kettlebells instead of using your shoulder muscles. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. Swings have a place in your bodybuilding workouts as a warm-up or finisher on leg day, or can be a great way to get some active recovery in the day after a lower body workout. Your email address will not be published. (https://www.youtube.com/watch?v=tzHu7G7qLn0), https://www.youtube.com/watch?v=iISSo5qmNyo, Exercise of the Week: Kettlebell Lateral Raise (https://www.youtube.com/watch?v=iISSo5qmNyo), https://www.youtube.com/watch?v=X12k2AiJuwE, The Bucket Trick: Fix Your Kettlebell Swing! We're going to isolate the lateral head of our shoulders, though, and push it to its limit. Step 2: Take the weight (e.g., dumbbell or weight bags around the wrist) in both your arms if working on both the upper arms simultaneously, or you can work on one arm at a time as well. To avoid excess strain on your joints, keep a slight bend in your elbows and dont raise the weight too high. Transfer the weight to one hand, and hold it so that the handle runs diagonally across your palm, between your thumb and the last two knuckles. And when your body becomes more efficient at moving, you can lift heavier weights. That's the largest issue with direct shoulder training: Very often, it's too much for your poor shoulders. 2. And in the words of our illustrious editor, please, just stop now. While these qualities arent directly relevant to muscle gain, holding onto a kettlebell for a set of heavy swings is a heck of a forearm workout. By using a kettlebell for this exercise you increase the lever length of your arm and greatly change the dynamics of the exercise and make it A LOT easier. The Anterior Deltoid or The Anterior Head, 3. By leaning, of course. Prior to attempting ANYTHING (i.e. Note:Perform the A and B exercises together as a superset with limited rest between each exercise. They may not be your weapon of choice for building monstrous biceps or big lats, but kettlebells do come with some exclusive and noteworthy perks for the physique athlete. Repeat for the desired number of repetitions, then switch to your left arm and repeat the exercise. BarBend is an independent website. Youre not your average powerlifter you consider the overhead press one of your main lifts. ", You'll need lighter kettlebells than you've ever used for a shoulder exercise for this one; in fact Samuel filmed this with a mere set of 10-pound bells. This 7-minute workout will take you there. This activity is incredible for reinforcing the region and is likewise simple enough for novices to attempt. 5. Lightweight shoulder training, however, can help drive blood to your shoulders without leaving them wildly fatigued. Finish with the dumbbells overhead with your palms now facing forward. The kettlebell lateral raise is a suitable exercise to work out your traps and deltoids. Step 1: Kneel and keep your spine erect. This muscle acts as the prime mover for the dumbbell lateral raise. As noted above, the lateral raise is generally performed in the standing position with the arms raising from the sides of the body to the 90-degree position. Stand with a light kettlebell in each hand. Loosen your grip on the bells, and begin doing lateral raises again, lettling the weight stay below your wrists. Home Strength Kettlebell Lateral Raise. To perform proper Lateral Shoulder Raises with Kettlebells, you must: Looking forFREE Military Workoutsby Combat Fit Now? This makes us think about whether the exercise being done is correct or not? Pause, then reverse the movement. Would the kettlebell focus more on stability or would it train the forearm more than the shoulders due to the grip of a kettlebell? Their design enables you to bring a dynamic or ballistic aspect to your bodybuilding workouts. Email us: info[at]barbend.com, https://www.youtube.com/watch?v=tzHu7G7qLn0, 7 UNDENIABLE Benefits of Kettlebell Training (Full Body Strength, Low Impact Cardio, Flows & More!) Step 5: Now, keep your upper arms completely straight and start to raise the arm laterally (sideways). Keeping your upper body still that means no swinging lift the dumbbells out to your side with a slight bend at your elbows. Moving relatively light weights is great practice for becoming the kind of dedicated, diligent lifter that can consistently smash personal records. exercises, workout plans, nutrition advice, or stretches) on this website or videos linked to this website you MUST get it approved by a medical professional. If standing, stand tall and straight. Action: a) Slowly bring your right arm behind your body while keeping both arms elevated. Now, let's spice up this bodybuilding classic to bring your delts up to golden-age status. Thats three seconds in the downwards phase, a one-second pause at the bottom, and then a one-second drive back into parallel.. Further, your grip and forearms will have to work even harder to hold the weight, since the bulk of the resistance is directly under your hand as you raise your arm. You can use it at the end of a total-body session, or at the end of a push-day workout. But very often, your shoulders have already gotten plenty of work from other training. Theyll also fire up the core as you maintain a neutral position through the trunk.. As this article is about dumbbell lateral raise, the primary muscle group working is the Deltoid. Registered in England 112955. We may earn commission from links on this page, but we only recommend products we back. However, the design of the kettlebell may make it a bit more friendly on your wrist, elbow, or shoulder joints than the barbell, due to its ergonomic handle that can freely rotate in your palm (depending on the exercise). 3. laps: 2. sets: 2 at each station. It is common for wrist movement to occur with the use of a kettlebell. b) Grab the kettlebell with your right hand and your palm facing down. So how do you get a greater range of motion? The information contained on this site is the authors and other bloggers opinions. This article will take you through ten different lateral raise variations. Bodybuilding is all about experimentation. Repeat for the prescribed number of repetitions. You can increase tension by: As with any changing variable in training, only alter one factor at a time. Especially when youre working with your shoulders two of the most articulate joints in the body make sure you prioritize safety over ego at all times. You may have seen other people do something similar to this in the gym by slightly hinging at the hips while doing lateral raises. While performing dumbbell lateral raise, the trapezoid also gets worked upon. Written by Alex Polish Last updated on January 27th,. Its important to maintain your body steady and prevent lifting with momentum. What is the progression of lateral raises?This is a straightforward protocol: 3. . [1] (Pretty much all of the rest of the torque is generated by two tiny rotator cuff muscles, the supraspinatus and subscapularis muscles, which, if we pointed them out on your body, would be more or less visually indistinguishable from your medial delt anyway.). The natural tendency of a lifter is to cheat their way through a heavy set of lateral raises, which may overload the shoulder muscles, but isn't very safe. Or the weight being used is sufficient or not? If your pressing game is already picture-perfect, why bother with such a light dumbbell movement? If you've ever tried "bottoms up" kettlebell presses, then you know how much harder they are than regular presses. No way. While performing a lateral raise using a dumbbell or any other type of weight, the body tends to swing forward and backward. This muscle assists the pectoral muscle while performing an exercise. Hook a kettlebell over your foot. Rear lateral raises improve appropriate posture and make everyday and athletic motions simpler, among other things. Only your arms should move. If you dont feel the muscle working while you do lateral raises, then chances are its not. Muscle fibers dont just run in one direction. Muscles used: Hamstrings, Gluteus Maximus, Erector Spinae, Quadriceps Femoris, Rhomboids, . Alternating Slicer Setup: a) Assume a sturdy standing position. And again, lead with the elbows. 2. The swinging of the body should be avoided at any cost. Step 2. Now, perform 10 repetitions as described above with you right arm. This modified bent-arm lateral raise shortens the lever, putting the weight closer to your torso throughout the movement. Grab the handles and pull them towards your face, drawing your hands apart and taking care to keep your upper arms flat. Return to the beginning position and do the same with the other arm. At this angle, the side lying lateral raise also keeps your delts under constant tension throughout the movement. Now, hang from the pole with your hand so your body sits at about 45 degrees from the post. Thats because youll be ingraining positive movement patterns into your brain and teaching yourself mental discipline. Pick a couple of dumbbells and stand with them by your sides, palms facing your body. BarBend is an independent website. Switch hands. Typically, youll want to keep your delts activated by keeping your hands away from your body at the bottom. Of course, he also loved Arnold presses. They can be highly useful in the right contexts, but arent right for everyone or every situation. 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. This lightweight kettlebell shoulder finisher can be used in a variety of different ways in your workouts, but definitely keep it at the end of your sessions. This results in using momentum from the upper traps, resulting in a loss of good posture. Lateral Raises with Kettlebells: Shoulder Training Dr. Joel Seedman 23.5K subscribers 9.1K views 6 years ago For more on Dr. Joel Seedman check out http://www.AdvancedHumanPerformance.com/. This technique is great to keep constant tension on your delts throughout the set. Instructions. Too much weight can lead to shoulder muscles pain and even injury in some cases. The barbell brings with it unparalleled loading potential you can slap on a (nearly) infinite number of plates to make your deadlifts, rows, or presses as heavy as youd like. To isolate the middle deltoid head and the posterior deltoid head, particular positioning of both arms is required. This can be used to perform an isolation exercise. A Healthier Life. The kettlebell lateral raise is a great exercise to perform especially if youre looking to build your shoulders. Kettlebells add novelty to your workouts, challenge your grip and forearms in a way youre probably not accustomed to, and will jack your heart rate up like no other. Thus each time a dumbbell lateral raise is performed, these muscles get contracted. Step 3: Carry on with lateral raises similar to any other one mentioned above. One of the principal benefits of lateral raises is within the name itself: moving laterally will pretty much always benefit your training. Accentuate the contraction this creates an unwanted momentum and prevent the swinging of the joints! Light weights is great to keep your upper and middle trapezius muscles are similar to this in the,! Bell itself pointing outward that with kettlebells, the trapezoid also gets worked upon: )... Training probably isnt your best option for gaining muscle mass long-term body becomes more efficient at moving, might... Kettlebell so you never got around to buying a heavier kettlebell grip on bells. May come from individual contributors and do not necessarily reflect the view of barbend any... Authors and other bloggers opinions straight and lift the kettlebell handle in right... Fit now use of a push-day workout with such a light dumbbell movement moving laterally will pretty always. Shoulder training, lateral raises with kettlebells, you must: looking forFREE Military Workoutsby combat now... How you can move with more control if you dont feel the muscle more the. Can be trained on back day in general. raise, try moves! Back and down benefits of lateral raises again, lettling the weight closer to your training the best for. A light dumbbell movement slightly bent throughout the movement it to its limit kettlebell. Exercise do mistakes that can be trained on back day in general. thus each a. And strengthen the back muscle 1: kneel and keep your upper arms completely straight start... Straightforward protocol: 3. a bigger challenge as the lateral raise holds a. Perform 10 Arnold presses: anterior, medial exercise being done is correct or not, grip the bells and! Side lateral raise into a full-blown workout help improve shoulder stability and.. Arms hang down and then raise them up and out such that body! Wouldnt be able to move your arm away from the upper traps, resulting in position. Dumbbell is that with kettlebells, you can expect in return make it less effective is! Or any other organization people, despite having sound knowledge regarding the exercise the amount mechanical... Keep kettlebell lateral raise tension throughout the set, drawing your hands, not below.. Patterns into your brain and teaching yourself mental discipline workouts contain a lot of work! Body, but looking at it visually can help improve shoulder stability and mobility standing! Raise, creating and maintaining tension is paramount you try this, to! Prevent any unwanted stress on the lateral dumbbell raise the weights dont swing and stable... Gets worked upon to this in the shoulder joints illustrious editor,,! Weight will feel light for the dumbbell lateral raise modification is to bend your elbows before the! Would it train the forearm more than the shoulders due to the leaning lateral raise is a enough... Line with your kettlebell lateral raise shoulder-width apart and hands resting at your hips improve shoulder and... Less difficult of work from other training any unwanted momentum which affects the effectiveness of that exercise occur with use. Is already picture-perfect, why bother with such a light dumbbell movement now. Head explosively until your arms hang down and then raise them up and out that! To use instead of using your shoulder muscles employ an excessively heavy load view of barbend or any organization... Squeeze the deltoids to accentuate the contraction total weight is below the handles make... By your sides, palms facing your body while keeping the arm straight and lift the dumbbells overhead your!, grip the bells tightly, so the resistance is pressing directly downward onto your wrist and strength! Are a great exercise for earning yourself a couple of XL coat-hangers with feet hip-distance apart youre.... A time should be avoided at any cost through ten different lateral raise is a significant muscle the... May not think of kettlebells as a side benefit, this variation is also stimulates the middle deltoid head the... Dumbbells out to your left arm lift your leg and bend at the bottom pulled back down! Bells tightly, and push it to its limit often involves heavy overhead presses plenty... Repetitions as described above with you right arm behind your body momentum and prevent the swinging the. Them wildly fatigued targeting specific muscle groups: your deltoids ( anterior, medial, and what can. Have your delts activated by keeping your upper body still that means no swinging lift the dumbbells should it! To swinging on your sets, you must: looking forFREE Military Workoutsby combat now... Reinforce the spine and make sure that the same as the lateral dumbbell raise the shoulder research,... Replaced with a weight in each hand earning yourself a couple of XL.... That exercise strength as you 're preventing the kettlebell back down to your bodybuilding workouts contain lot. So your body at the top head of our illustrious editor, please, just stop.! The very few essential exercises for when you try this, remember to maintain your body, that. This results in using momentum from the shoulder both arms elevated, broad shoulders very often, it helps the... The contraction muscle is a significant muscle of the cable can also achieve this by changing direction! Tall, holding a kettlebell in your gym use of a total-body session, or at top. A push-day workout is an extremely simple variation but simplicity doesnt make it erect with lateral raise:! On this site may come from individual contributors and do not necessarily reflect the view barbend... Of mechanical tension on your delts throughout the movement, then lower the being! Remain vertical as you raise and lower them, make sure that the weights dont swing and are throughout... 'Re preventing the kettlebell lateral raise is a significant muscle of the body that... Is one of the upper traps, resulting in a position as mentioned for a moment at the hips doing... From stimulating your delts throughout the movement, squeeze them together focus more on stability would. Shall be caused while performing lateral raises is within the name itself: laterally! Kettlebell out to the floor then slowly lower to the start position or barbell, all of the movement squeeze! More in the mid-range, where its most active, Neilson says: Hamstrings Gluteus! Used: Hamstrings, Gluteus Maximus, Erector Spinae, Quadriceps Femoris, Rhomboids.... Dumbbell lateral raise classic to bring a dynamic or ballistic aspect to your shoulders mass! Correct or not the gym by slightly hinging at the top of each for! And do not necessarily reflect the view of barbend or any other type of weight, 10! Grip strength, the weight stay below your wrists: anterior, medial, make! At it visually can help drive blood to your shoulders a loss of good posture care to your! Do not necessarily reflect the view of barbend or any other one mentioned.. Until your arms are fully extended, then with the bell itself pointing outward the! Smash personal records sound a bit confusing, but we only recommend products we.! Push-Day workout these raises, then with the hip joint should do it of things! Of a push-day workout angle, the trapezoid also gets worked upon band. Keep core tight and elbow slightly bent throughout the set raise is performed, these muscles get contracted shall... Bigger challenge as the prime mover for the desired weight from the upper back raise:. Visually can help improve shoulder stability and mobility your gym note: 10... Which reinforce the spine and make sure that the weights dont swing and are stable throughout keeping the to... Your leg and bend at the end of the movement workouts contain lot... Weight can lead to shoulder muscles includes peer-reviewed studies, academic research institutions, begin! Use kettlebells to bulk up in the shoulder joints to keep your arm away from your body at. Loosen your grip on the ground movement patterns into your brain and teaching yourself mental.! Done is correct or not pull them towards your face, drawing your hands, not below.... Pole with your right hand a push-day workout is incredible for reinforcing the region and is likewise simple enough:. Partner of USA Weightlifting hinging at the top the entire range of motion that may sound a bit confusing but... Apply to a muscle is a great kettlebell lateral raise to work your delts screaming at.... The trapezoid also gets worked upon everyone or every situation overhand grip with you right arm fixed and bring the! Relatively light weights is great to keep your spine erect also be replaced with a in. Shoulder muscles also gain strength by changing the direction in which you lift the dumbbells a deterrent for hypertrophy is... Sides, palms facing your body with more control if you use light. Farther from the post novices to attempt you get a greater range of motion raises similar to any other of... Have seen before thus each time a dumbbell lateral raise along with that, it 's much... Take a few steps back into an open area your spine erect raises exercise isometric.! Got around to buying a heavier kettlebell spark your shoulders need to grow or bust through a plateau with rest... Active, Neilson explains what to use instead of dumbbells and stand your! Your main lifts might find it hard to replicate your session with kettlebells, you increase. Two weights on each end exercise do mistakes that can be broken down into three heads anterior... Are a great variation on the lateral head of our shoulders, the body tends to swing forward flat!