Home :: Body Building :: Workouts :: Shoulders :: Shoulder Raises

Shoulder Raises

Lateral Raises

Lateral Raises isolates, almost exclusively, the medial deltoids.

Start stainding with your feet slightly spread.
Keep your back straight, your arms hanging at your sides, holding one dumbbell in each hand.
Raise the dumbbells to shoulder level, keeping your elbows slightly bent, return to the start position.

Bent-Over Lateral Raises

Bent-Over Lateral Raise works the entire shoulder area, particularly the posterior deltoids. Pinch your scapulae (shoulder blades) together at the end of the movement to involve the middle and lower parts of the trapezius, the rhomboids, teres minor, and infraspinatus.

Start standing with your feet spread apart and your knees slightly bent.
Bend forward at the waist and keep your back straight.
Hold the dumbbells with your elbows slightly bent.
Inhale and raise the dumbbells to your sides
Exhale as you can complete the movement.

Front Raises

Front Raises place primary emphasis on the anterior deltoids and upper pectorals, and, to a lesser extent, on the middle deltoids.

Start with your feet slightly apart.
Hold the dumbbells with your palms down (overhand grip), resting the dumbbells on your thighs or slightly to your sides.
Inhale and alternate sides, raising the dumbbells forward to shoulder hight.
Exhale as you complete the movement.

Side-Lying Lateral Raises

Unlike standing raises, which gradually work the muscle to maximum intensity at the end of the movement, this exercise involves the deltoids differently, concentrating the effort at the beginning of the movement.

Start lying on your side on the floor or a bench, holding a dumbbell with an overhad grip.
Inhale and raise your arm
Exhale as you complete the movement.

Low Pulley Lateral Raises

Low Pulley Lateral Raises develops the deltoid, particularly the multipenniform medial head.

You should vary the angle of work to stress all the deltoid parts.
Start by grasping the handle with your arm at your side.
Inhale and raise your arm to shoulder height
Exhale as you complete the movement.

Low Pulley Front Raises

Low Pulley Front Raises works the deltoids, particularly the anterior deltoids, as well as the upper pectorals, and, to a lesser extent, the short head of the biceps.

Start standing with your feet slightly spread.
Hold the handle with an overhand grip, keeping your arms at your sides.
Inhale and raise your arm forward to shoulder height
Exhale as you complete the movement.

Low Pulley Bent-Over Lateral Raises

Low Pulley Bent-Over Lateral Raises works the deltoids, especially the posterior deltoids. At the end of the movement, when you pinch your scapulaie together, you emphasize the trapezius (medial and inferior portions) and the rhomboids.

Start standing with your feet slightly spread and your knees slightly bent.
Bend forward at the waist, keeping your back straight and your arms hanging down.
Hold a handle in each hand with the cables crossing each other.
Inhale and raise your arms to the sides until your hands are slightly above the level of you shoulders.

Exhale as you complete the movement.

One Dumbbell Front Raises

One Dumbbell Front Raises works the anterior deltoids as well as the upper pectorals and the short head of the biceps. All the muscles that stabilize the scapulae us isometric actoin, allowing the humerus to pivot on the stable support.

Start standing with your feel slightly spread. Keep your back straight and your abdominals contracted.
Hold the dumbbell, palms facing in, with your hands overlapping each other.
Rest the dumbbell on your thighs with your arms straight.
Inhale and raise the dumbbell forward until it reaches shoulder level, slowly lower the dumbbell, making sure to avoid any jerky movements.
Exhale as you complete the movement.

Barbell Front Raises

ABarbell Front Raises works the anterior deltoids, upper pectorals, infraspinatus and, to a lesser extent, the trapezius, serratus anterior, and short head of the biceps.

Start standing with your legs slightly spread.
Take an overhand grip on the barbell and rest the barbell on our thighs.
Keep your back straight and your abdominals contracted.
Inhale and raise the barbell forward with your arms straight until it reaches eye level
Exhale as you complete the movement.

Home || Body Building || Yoga || Weight Loss || Diabetes || Meditation || Book Review || Supplement Reviews || Contact us || Site Map || Fitness Directory