Should You Use Heavy Weights When Working On Lateral Shoulder Raises?
Go Heavy or Go Home! While this statement can really motivate you, it’s not entirely true. Really heavy training is not the answer for the development of every body part. The Dumbbell Lateral raise is one such exercise that can either make your shoulders or break them. While lifting heavy during Bench Presses, Squats and Deadlifst has its own advantage in developing strength, an exercise like the lateral raise requires a proper movement pattern and range of motion to rake in the benefits.
Train The Deltoid. Not Your Forearm And Tricep!
It’s a common belief that if you want to go heavy during lateral raises, you have to bend your elbows. The more weight you lift; the more you bend your elbows. Some people even bend their elbows up to 90 degrees! Try to correlate this movement with a Lever Arm movement in physics. It says that longer the lever (arm, further away from your body), the more difficult it will be to lift the weight. This is the reason why we bend our arms when we lift heavy during Lateral Raises- to make it easier. Though it is perfectly okay to bend your arms a little, bending them too much will only make your forearms and triceps do the extra work and not the Lateral Delt, which is the target muscle here.
Even though the Lateral Deltoid’s range of motion goes beyond shoulder height, people do not lift dumbbells beyond their shoulder level. By going up to 45 degrees above parallel, the lateral muscles of the shoulder can be contracted much better. Now, this can be done only when you are lifting a lighter to a medium heavy weight. After doing few heavy dumbbell sets, go for lighter sets to take advantage of this movement, which engages your upper traps as well. Remember, you should not perform this movement if you have any kind of pain or injury in your shoulder.
Anuj Tyagi is a Certified Personal Trainer , Certified Sports Nutritionist and Therapeutic Exercise Specialist From American Council on Exercise (ACE) . He is the Founder of thewebsite where he provides online Training. Though a Chartered Accountant by education, he has been closely associated with Fitness Industry since 2006. His motto is to transform people Naturally and he believes that the secret formula for Fitness is Consistency and commitment towards your Training and Nutrition. You can connect with him throughFacebook andYoutube.
Note- The article just lays down the properties of sprouts. For successful fat loss or muscle, you will need to align your calorie intake with your goal. Sprouts are one of the healthiest food items out there.
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