Your shoulders are probably your most noticeable body part. Whether you are wearing a suit, t-shirt, or workout vest, good shoulders really stand out. Well-developed shoulders give your upper body its width and make you look powerful and strong.
Leaning lateral raise strengthen the stabilizing muscles in your shoulders and improves your muscle balance. Leaning lateral raise also places greater overload at the top of the raise. It is also one of the most effective isolated exercises to grow and shredded the shoulder heads.
Leaning away, lateral raise exercises is performed with one arm at a time. It is an excellent exercise to isolate and build side deltoids.
Muscle Worked During Leaning Lateral Raise
Primary Muscle Worked: Lateral deltoid.
Secondary Muscle Worked: Anterior deltoid, posterior deltoid, trapezius, supraspinatus.
Leaning Dumbbell Lateral Raise
Compared with the dumbbell lateral raise, the leaning away dumbbell lateral raise puts your lateral deltoid under tension through a greater portion of the range of motion, making each repetition more effective.
The leaning position creates leverage while maximizing the isolation of the shoulders throughout the movement. It also places greater overload at the top of the movement.
To build the middle head of the deltoid muscle, make leaning dumbbell lateral raise a part of your deltoid exercises.
- Stand holding a dumbbell with one hand, grasp anything stable with your free hand.
- Position both feet under the hand with which you are grasping the pole and lean out to the side holding the dumbbell, allowing the dumbbell to hang straight down.
- Flex your hips slightly so that you are leaning a little forward.
- Lift them to a point slightly higher than your shoulder. Now lower the dumbbell in a controlled manner back to the starting position.
- Perform all reps on one side and then repeat with the other arm.
- Pause for a moment at the top before slowly lowering the dumbbell back to the starting position.
- Keep a controlled motion and avoid jerky movements.
- Avoid arching of the lower back.
- If you have to swing the dumbbell, you are using too much weight and should reduce the load.
Leaning Cable Lateral Raise
Compared with the standing cable lateral raise, the leaning cable lateral raise puts your lateral deltoid under tension through a greater portion of the range of motion, making each repetition more effective.
Leaning away lateral raise exercise with cable machines provides constant tension and continuous resistance while lifting and lowering the weight. Because muscle growth and strength gains are directly dependent on how much the muscle is stretched during exercise, cable machines tire the muscles faster and provide greater strength gain.
- Stand next to a cable pulley machine with the handle attachment adjusted to the lowest. With the outside arm, reach across your body, grab the handle and stand straight up with your arm fully extended and feet facing forward.
- Grip the machine with your inside arm for support. Now place your feet close to the pulley machine, allowing you to lean away from the machine.
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height, then lower the weight back to the starting position.
- Repeat for the desired number of repetitions and repeat on the other side.
- This is an isolation exercise, so the focus should be on form and muscle contraction, not weight.
- Do not allow the handle to touch your body, and do not allow your body to move (or swing) throughout the movement.
- Keep your back straight and your head up. Keep your body still. Only your arm should move.
Leaning Lateral Raise Alternative
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