Please Scroll Down to see Community
napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

Napsgear: 6 Common Dumbbell Lateral Raise Mistakes

gearpic.jpg


Larger delts are a top priority for all lifters since they give the appearance of a smaller waist, enhance the separation of the upper arm from the lower arm, and add the type of shoulder cap that indicates you're a serious lifter. Your clothes' slight added stretch too, perhaps? That is what I'm referring to!

You might be beginning your shoulder workout with overhead presses like many lifters do. It works. The greatest technique to isolate the middle delts in the lateral (side) plane, however, is to include lateral-raise exercises.

Lateral raises are hugely popular, and frequently doing them incorrectly in several ways. Here are 6 ways to mess up the standing dumbbell lateral raise, the most popular variant.


Mistake 1: Altering the Angle of Your Elbow Throughout the Movement
When performing a lateral raise correctly, you should bend your elbows just slightly and keep them bent for the duration of the set. Your elbows should maintain the same angle at the peak and bottom of each rep.

The isolation of the middle-delts will be compromised if you begin opening and closing at the elbows, which will involve the triceps. The weights should ideally follow more of an arc as you raise them rather than a straight line. Watch yourself or have someone else watch you while you make this action; if you're paying attention, it's not difficult to fix the mistake.


Mistake 2: Lowering the Weight Too Low
Keeping the middle delts tense during each rep is the best strategy to develop these target muscles. You are not placing any stress on your delts at all if you lower your hand all the way down till it is hanging by your side or in front of your leg.

Furthermore, the supraspinatus, a rotator cuff muscle, starts the movement before the middle delt head when you begin lifting from this fully extended position. This indicates that your target muscles aren't being worked during the initial degrees of your raise.

Stopping the movement with your hand a few inches from your side is your best option. This will make it little more difficult to bring the weight back up, which is what you want, right? Lower the weight all the way if you do want to work your supraspinatus a little. But when you lift it again, watch out for using too much force or moving erratically, both of which might result in harm.


Mistake 3: Leading with Your Wrists
Beginners frequently make the error of wagging the weights up and down without extending their elbows. In that regard, the upper arms don't have a wide range of motion, which can negate your gains in the middle delts. You should constantly "lead with your elbows" to ensure that they complete the whole range of motion.

The advantages of this middle-delt movement are essentially lost if your elbows don't move much. Your elbows are only approximately halfway up, even though your hand is where it should be at the top. Always lead with your elbows, okay?


Mistake 4: Only Raising to Shoulder Height
Even though the middle delt's range of motion extends further aloft, people typically do lateral lifts to a height of roughly shoulder height. You can increase the amount of contraction in your middle delts by going up to a point about 45 degrees above parallel. (You'll also somewhat activate your upper traps.)

You'll probably need to reduce your weight when you can move above your shoulders. You might think about doing a few sets with bigger weights at shoulder level, then a few more with somewhat lighter weights at a 45-degree angle above parallel.

Lifting above your shoulders is usually not a smart idea if you have shoulder impingement or soreness. If this is a problem, consult a sports medicine physician before attempting to increase your range of motion.


Mistake 5: Extending Your Arms Fully While Locking Them
On rare occasions, you'll see someone performing lateral lifts with their arms fully extended. It appears as though the individual is attempting to form the letter T at the top of the movement. The elbow joints are under a ton of pressure from this full extension. It's never a good idea to lock out a joint during any activity.


Mistake 6: Locking Your Elbows in an L-Bend
It is a frequent misconception that if you bend your elbows strongly (approaching 90 degrees) as opposed to slightly, you can lift more weight during lateral raises. Yes, you can increase the weight, and yes, the range of motion in your upper arm will remain unchanged. But...

Physics' "lever arm" theory essentially states that a weight is harder to lift the farthest it is from your body. Consider that you can lift 35 pounds while performing lateral lifts with nearly completely extended arms. Then you begin performing the lifts with your arms bent at a 90-degree angle, and surprise, surprise, you can lift much more weight!

Try extending your arms a little further if you believe that the added weight indicates that you are becoming stronger. With that weight, are your reps still possible? Most likely not. That is physics' lever-arm law in action.
 
gearpic.jpg


Larger delts are a top priority for all lifters since they give the appearance of a smaller waist, enhance the separation of the upper arm from the lower arm, and add the type of shoulder cap that indicates you're a serious lifter. Your clothes' slight added stretch too, perhaps? That is what I'm referring to!

You might be beginning your shoulder workout with overhead presses like many lifters do. It works. The greatest technique to isolate the middle delts in the lateral (side) plane, however, is to include lateral-raise exercises.

Lateral raises are hugely popular, and frequently doing them incorrectly in several ways. Here are 6 ways to mess up the standing dumbbell lateral raise, the most popular variant.


Mistake 1: Altering the Angle of Your Elbow Throughout the Movement
When performing a lateral raise correctly, you should bend your elbows just slightly and keep them bent for the duration of the set. Your elbows should maintain the same angle at the peak and bottom of each rep.

The isolation of the middle-delts will be compromised if you begin opening and closing at the elbows, which will involve the triceps. The weights should ideally follow more of an arc as you raise them rather than a straight line. Watch yourself or have someone else watch you while you make this action; if you're paying attention, it's not difficult to fix the mistake.


Mistake 2: Lowering the Weight Too Low
Keeping the middle delts tense during each rep is the best strategy to develop these target muscles. You are not placing any stress on your delts at all if you lower your hand all the way down till it is hanging by your side or in front of your leg.

Furthermore, the supraspinatus, a rotator cuff muscle, starts the movement before the middle delt head when you begin lifting from this fully extended position. This indicates that your target muscles aren't being worked during the initial degrees of your raise.

Stopping the movement with your hand a few inches from your side is your best option. This will make it little more difficult to bring the weight back up, which is what you want, right? Lower the weight all the way if you do want to work your supraspinatus a little. But when you lift it again, watch out for using too much force or moving erratically, both of which might result in harm.


Mistake 3: Leading with Your Wrists
Beginners frequently make the error of wagging the weights up and down without extending their elbows. In that regard, the upper arms don't have a wide range of motion, which can negate your gains in the middle delts. You should constantly "lead with your elbows" to ensure that they complete the whole range of motion.

The advantages of this middle-delt movement are essentially lost if your elbows don't move much. Your elbows are only approximately halfway up, even though your hand is where it should be at the top. Always lead with your elbows, okay?


Mistake 4: Only Raising to Shoulder Height
Even though the middle delt's range of motion extends further aloft, people typically do lateral lifts to a height of roughly shoulder height. You can increase the amount of contraction in your middle delts by going up to a point about 45 degrees above parallel. (You'll also somewhat activate your upper traps.)

You'll probably need to reduce your weight when you can move above your shoulders. You might think about doing a few sets with bigger weights at shoulder level, then a few more with somewhat lighter weights at a 45-degree angle above parallel.

Lifting above your shoulders is usually not a smart idea if you have shoulder impingement or soreness. If this is a problem, consult a sports medicine physician before attempting to increase your range of motion.


Mistake 5: Extending Your Arms Fully While Locking Them
On rare occasions, you'll see someone performing lateral lifts with their arms fully extended. It appears as though the individual is attempting to form the letter T at the top of the movement. The elbow joints are under a ton of pressure from this full extension. It's never a good idea to lock out a joint during any activity.


Mistake 6: Locking Your Elbows in an L-Bend
It is a frequent misconception that if you bend your elbows strongly (approaching 90 degrees) as opposed to slightly, you can lift more weight during lateral raises. Yes, you can increase the weight, and yes, the range of motion in your upper arm will remain unchanged. But...

Physics' "lever arm" theory essentially states that a weight is harder to lift the farthest it is from your body. Consider that you can lift 35 pounds while performing lateral lifts with nearly completely extended arms. Then you begin performing the lifts with your arms bent at a 90-degree angle, and surprise, surprise, you can lift much more weight!

Try extending your arms a little further if you believe that the added weight indicates that you are becoming stronger. With that weight, are your reps still possible? Most likely not. That is physics' lever-arm law in action.
dont lock out your arms too much
 
i actually follow all these steps myself
 
Similar threads
Thread starter Title Forum Replies Date
Richardbrown Napsgear: 5 COMMON CAUSES OF JOINT PAIN Steroids and SARMS 13
Richardbrown Napsgear: Common Stretching Mistakes and 9 Stretches to Get Started Steroids and SARMS 17
Richardbrown Napsgear: The Most Common Face Pull Mistake Steroids and SARMS 14
Richard Brown Approved AAS Diaries From Napsgear - Summer Blast 48yo Steroids and SARMS 14
Richard Brown Approved Dragon Pharma Super Supplier Deal From NapsGear Steroids and SARMS 14
Richard Brown Approved Ready For NapsGear Weekend Surprise Deals! Steroids and SARMS 0
Richard Brown Approved NapsGear Ask Me Anything #12 : Rest Periods That EVERY Elite Bodybuilder Needs! Steroids and SARMS 18
Richard Brown Approved 🔥 NapsGear Supplier Super Deal From - PARA PHARMA 🔥 Steroids and SARMS 16
Richard Brown Approved Ready For NapsGear Weekend Surprise Deals! Steroids and SARMS 17
Richard Brown Approved AAS Diaries From Napsgear - Push to gain 8 lbs of muscle Steroids and SARMS 16
H napsgear solid gear A++ Steroids and SARMS 18
Richard Brown Approved Ready For NapsGear Weekend Surprise Deals! Steroids and SARMS 17
Richard Brown Approved AAS Diaries From Napsgear - Responsible and healthy applied science (the pH difference) Steroids and SARMS 17
Richard Brown Approved NapsGear Supplier Super Deal - Nakon Medical Steroids and SARMS 18
Richard Brown Approved NapsGear POTW - Get 50% Off On Deca 300 (Dragon Pharma) Steroids and SARMS 17
Richard Brown Approved Get Ready for NapsGear Surprise Savings Every Saturday and Sunday! Steroids and SARMS 17
Richard Brown Approved NapsGear Ask Me Anything - James Hollingshead Episode - 50 : Gear, Training, and Diet Leading Up to the Arnold Classic Steroids and SARMS 18
Richard Brown Approved Get 50% Off On GP Tren Enanth 200 - NapsGear POTW Steroids and SARMS 16
L napsgear last cycle before holiday Steroids and SARMS 18
Richard Brown Approved NapsGear - Live Q&A With Fellow Customers Steroids and SARMS 18
A very exciting deca cycle from napsgear Steroids and SARMS 17
Richard Brown Approved NapsGear Supplier Super Deal - CrowX Labs Promo Steroids and SARMS 17
Richard Brown Approved AAS Diaries From Napsgear - *first entry* Nice smooth bulk from 210-2?? (Goal is 20lbs additional) Steroids and SARMS 17
Richard Brown Approved Ready For NapsGear Weekend Surprise Deals! Steroids and SARMS 17
Richard Brown Approved Napsgear Supplier Super Deal - Hemi Pharma Sale Steroids and SARMS 17
jasonhill800 Approved NapsGear Product of The Week - GP Test Enanth 250 Steroids and SARMS 18
Richard Brown Approved Shop & Save: NapsGear Weekend Surprise Sale Is Coming! Steroids and SARMS 18
Richard Brown Approved NapsGear POTW - EQ 300(Dragon Pharma) is on 50% Off Steroids and SARMS 18
Richard Brown Approved Ready for NapsGear Weekend sale ? Steroids and SARMS 16
Richard Brown Approved NapsGear Intex Pharma Promo Steroids and SARMS 17
jasonhill800 Approved Get 50% Off On Anavar 50 (Pharmaqo Labs) - NapsGear POTW Steroids and SARMS 16
Richard Brown Approved NapsGear Weekend Sale is Live - Save Big On Pharmaqo Labs! Steroids and SARMS 17
Richard Brown NapsGear Ask Me Anything #45 : ASMR Back Workout | 2024 Arnold Classic Prep Steroids and SARMS 0
Richard Brown Approved My second cycle - AAS Diaries From Napsgear Steroids and SARMS 17
G napsgear hit an all time PR Steroids and SARMS 17
Richard Brown Approved Napsgear HEMI PHARMA Promo Sale : Buy 5 Get 1 Free and More....! Steroids and SARMS 15
Richard Brown Approved Get 50% Off On GP Test Cyp 250 - NapsGear POTW Steroids and SARMS 14
Richard Brown Approved NapsGear Weekend Sale is Live - Save Big On Top Domestic Brands! Steroids and SARMS 17
Richard Brown Approved NapsGear Live Q&A With Fellow Customers Steroids and SARMS 17
Richard Brown Approved Ready For NapsGear Weekend Surprise Deals! Steroids and SARMS 16
Richard Brown Approved NapsGear Ask Me Anything #134 : Evan Centopani Debunks 5 Bodybuilding Myths Steroids and SARMS 17
Richard Brown Approved NapsGear POTW - Cypionat 250 (Dragon Pharma) is on 50% Off Steroids and SARMS 17
Richard Brown Approved Ready for NapsGear Weekend sale ? Steroids and SARMS 17
Richard Brown Approved CrowX Labs Promo From NapsGear Steroids and SARMS 16
L napsgear fast service and support Steroids and SARMS 18
Richard Brown Approved AAS Diaries From Napsgear - My Journey Through a Bulk Steroids and SARMS 17
Richard Brown 50% Off On Ultima Cyp 250 : NapsGear POTW Steroids and SARMS 0
D napsgear tren and test ready to go Steroids and SARMS 18
Richard Brown Approved NapsGear Ask Me Anything #80 : Dieting through the Holidays with Lee Priest Steroids and SARMS 16
Richard Brown Approved NapsGear POTW - Masteron 200 (Dragon Pharma) is on 50% Off Steroids and SARMS 18

Similar threads

Top Bottom