You might probably think it's not very easy to strengthen your Deltoids effectively at home. Here's you how to do it right. Include your email address to get a message when this question is answered. However, there is a biomechanical difference between working with weights and working with a band or cable. Refer to the illustration and instructions above for how to perform this exercise correctly. According to studies, this exercise strengthens the infraspinatus and subscapularis muscles in your rotator cuff, thus allowing several shoulder movements, such as the internal and external rotations, to work at ease (1). Make sure to grab both ends of the band. Next, lower your arms down half of the way, and then lift them back up to shoulder height. Done properly and often enough, performing lateral raises builds muscle on the shoulder cap. % of people told us that this article helped them. https://www.t-nation.com/training/tip-use-bands-for-lateral-raises, http://www.coreperformance.com/knowledge/movements/cable-chop-stability-split-stance.html, http://www.bodybuilding.com/exercises/detail/view/name/lateral-raise-with-bands, http://www.muscleandfitness.com/workouts/shoulder-exercises/videos/dumbbell-lateral-raise, https://www.muscleandstrength.com/exercises/dumbbell-lateral-raise.html, http://www.webmd.com/pain-management/picture-of-the-rotator-cuff, consider supporting our work with a contribution to wikiHow. The difference is in the direction of the resistance that resists the hand. There are a few ways you can modify this exercise. She has been a personal trainer and fitness instructor since 2002. You will be shocked at how effectively this exercise targets and builds the Shoulders. Lateral Raise With Flat Bands is a classic exercise for working and building the Lateral (side) Shoulder. Healthline Media does not provide medical advice, diagnosis, or treatment. With one dumbbell in each hand, extend your arms out to the side and allow the dumbbells to rest on the bench. Concentrate on how your muscles relax and contract when you do the raise. Moreover, the exercise â when combined with frontal raises â can give your shoulder a balanced, well-rounded shape. Hereâs how to maximize yourâ¦, If working out just sounds more fun with someone else, youâre in luck! This is a great alternative to dumbbell bent-over lateral raises. These are dead-stop, eccentric, and elevator cable raise. The banded lateral raise is a variation of the dumbbell lateral raise and an exercise used to strengthen the muscles of the shoulders. Stand next to the pulley machine with your feet shoulder-width apart. Fit a looped resistance band around your legs just above both knees, and stand with your feet together. To complete the rep, slowly lower your arms back down to your sides. Keep in mind that itâs best to speak with your healthcare provider or a qualified personal trainer prior to starting a new workout routine, particularly if you have any underlying health conditions or injuries. Still, like any other exercise, the two most important things are progression and great form. Bend your elbows to 90 degrees and raise them out to the side, up to shoulder height. To begin this exercise step on a band with one or both legs. Slightly bend your elbow to a 10- to 30-degree angle and raise your arm sideways until itâs level with your shoulder, exhaling as you lift. Resistance band exercises are a great way to build strength and flexibility in your shoulders and rotator cuffs. Repeat the sequence for a desired number of repetitions. Exhale, lift the weight up to shoulder level, and pause for 1â5 seconds. The purpose of elevator lateral rises is to increase the time the muscle spends under tension and thus stimulate more growth. Now, extend your elbows so that your arms are straight out to the sides, making a âTâ shape with your body, and your palms are facing down. First, position your arms by your sides and hold a dumbbell in each hand. Hereâs how to get them. The good thing is, for this easy to execute isolation pull exercise, you only need a resistance band. If you look up these exercises online, seek out instructors who provide detailed guidance to ensure proper form and help avoid injury. Variations of the cable lateral raise are the dead-stop lateral raise, eccentric lateral raise, and elevator lateral raise. Performing the lateral raise with a band stresses the muscle more in the mid-range, where it's most active. The lateral raise is a movement that can be classified as a shoulder exercise, one that is modified via different angles, ranges of motion, and loading. Resistance bands offer many of the same benefits as cables. If you are doing the exercise correctly, your arms will not go higher than the shoulders. This article has been viewed 52,077 times. Check out this video for a quick demonstration. Resistance Band Lateral Raise. Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. However, it’s a great movement when you don’t have access to weight, or if you prefer to train at home with bands. At this point you can switch hands with the handles if you want the bands to cross infant of you, but this is not required. One study found that competitive bodybuilders gained more shoulder strength when doing both exercises, compared with just one of them, as lateral raises activate the middle deltoid, whereas the anterior deltoid was more active during the frontal raises (2). The lateral arm raise uses the deltoid muscles, mainly the front deltoids. Lateral raises are simple yet effective exercises that can tone your shoulder muscles and improve your physical strength. This is a bent over lateral raise, also called a bent over fly. The front lateral raise is a variation of the lateral raise which has the lifter move the weights forward in the raise (instead of to the sides or back). Rotate your arms 60 – 70 degrees when lifting your arms to prevent the chance of injuring your shoulder joint. Then lay the band on the ground and step on the band. If you think of pulling as drawing in towards the body, then this move would be a push, but it is better thought of as a lift. All you need to do this exercise is a set of dumbbells or resistance bands. There should be some tension in the band. This adds resistance â and challenge â to the move. Using a lighter weight will cause tension and resistance with the more reps you do each set. Hereâs an example of a modification that makes the exercise more challenging. It can increase your muscle strength and muscle tone, reduce your risk of injury, improve yourâ¦, While compound exercises work multiple muscle groups at a time, isolation exercises seek to stimulate only one muscle group in an effort to provideâ¦, The wide-grip pullup is an upper-body strength movement that targets your back, chest, shoulders, arms, and core. Aim to complete three sets three days a week, for at least six weeks to start seeing results. You can use both arms while performing the exercise, but itâs often recommended to use just one to add more difficulty to your workout and stimulate more gains. What As your hands approach shoulder height, rotate your wrist so that your little … Follow the instructions above to perform a one-sided cable lateral raise. Hereâs how to do it: You can watch this video for a quick brief on how to do eccentric lateral raise. Hereâs how to do it: Elevator raises are very simple, yet challenging. Keep your head straight and aligned with your spine. Our website services, content, and products are for informational purposes only. Now, reach across your body and grab the stirrup with your outside arm. Last medically reviewed on January 7, 2021, A rear lateral raise is an exercise with dumbbells. There are alternative deltoid exercises, and most of them can be done at home with no equipment. Hold this position for 1â3 seconds and then slowly lower your arms back down to your sides, keeping them locked in an extension. The lateral raise is a great exercise to use resistance bands for, because you don’t need much weight to get great results and the bands will provide more of a challenge at the top of the lift. With your arms forward, chest lifted, and knees bent, lead with your heel and take 8 … Alternative exercises to strengthen your deltoids include chinups, downward dog, planks, superman, and the windmill. Lateral raise – dumbbell yana açış hareketi; her iki ele alınan dumbbell’lar yardımıyla, yere sarkık halde duran kolları yanlara açmak suretiyle yapılan lateral deltoid – … If you are using a resistance band, lift the ends of the band as you raise your arms to shoulder-height or just slightly below. This article was co-authored by Michele Dolan. Do at least 10â15 reps per set for each arm. “It also … Done properly, the lateral raise works out the muscles of the shoulders and the forearms. This article provides a complete guide to workoutâ¦, How many exercises you should do per muscle group depends on several factors, including your fitness level and goals. An entire gym in a bag, ready to use wherever you are, great for travel or outdoor workouts & great in the gym too. Let the cable come to a complete stop before beginning the next repetition. Getting the most out of your lateral raise exercises will undoubtedly involve a combination of practice, discipline, and employing a proper technique. To prevent this, imagine the dumbbell is actually a bottle of water and you are tilting it forward to pour out the water. Weâll walk you through how to do them. Resistance band lateral raises / side raises is a gym work out exercise that targets shoulders and also involves abs. Turn your wrists. Band raise-fly-row combo: 3 sets of 10 reps; Single-arm band lateral raise: 3 sets of max reps per side; Undersun Fitness Exercise Band Set. It the lats are engaged, and the shoulder blades are retracted (as they are supposed to be), it is impossible to lift the arms above shoulder height. Cable lateral raise is a shoulder exercise that works the middle head of the deltoid muscle, which is the rounded muscle at the very top of each shoulder. Grab the handle so that your arm is down by your side and your palm facing your legs. For more advice from our Personal Trainer co-author, like how to choose the right weights, read on! Increase or decrease the number of reps you do per set to change your level of difficulty. Note that dumbbells may be preferred to the cable machine for some of these variations. In this exercise, you increase muscle tension by extending the amount of time the arms are raised. Lower your arms completely back down to your sides. Set-Up and Equipment: All you’ll need for this variation is a resistance band and plenty of space! Learn about the benefits ofâ¦, If you're looking to build muscle and tone your body, a proper exercise regimen is essential. We know ads can be annoying, but they’re what allow us to make all of wikiHow available for free. Don’t lift your arms any higher than parallel if you've previously injured your rotator cuff. Raise your arms until theyâre at shoulder height. Resistance band lateral raise. Do not allow the tension in the band to pull your arm back for you — this should be a controlled movement. The main difference between using a resistance band versus free weights is that with a resistance band, you will use your feet to keep the band in place as you pull up on the ends of the band. Modify and alternate between the three forms, but make sure your form is correct to avoid injury. Lower the dumbbell in a controlled manner until you rest them on the bench. If you are using a resistance band, slowly lower your hands back to the starting position. How Rear Lateral Raises Can Benefit Your Workout Routine, Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, 6 Resistance Band Exercises for Shoulders, 103 Isolation Exercises for Your Whole Body, Workout Routines for Men: The Ultimate Guide, This Is How Many Exercises You Should Do Per Muscle Group, 21 Moves to Add to Your Partnered Workout Routine. Lock your arms close to your body and hold the dumbbells in both hands. This article reviews all you need to know about cable lateral raises. If you need more elaboration, check out this video for a demonstration. Studies show that lifting the weight slowly increases the time the muscle spends under tension, thus boosting how the muscle synthesizes protein after the workout and helping it grow (3). This improves your overall physical appearance, making the shoulders broader and more square versus rounded, which can also make the waist appear smaller. By signing up you are agreeing to receive emails according to our privacy policy. Last Updated: August 26, 2020 By using our site, you agree to our. She has been a personal trainer and fitness instructor since 2002. Partially lower your arms one-third of the way down, and then lift them back up to shoulder height. Flat resistance bands are amazing because they are so simple to use, yet they work so well. This … © 2005-2021 Healthline Media a Red Ventures Company. Requiring only your hands and dumbbells or resistance bands, lateral raises can be done virtually anywhere and at any time of day. Hold your position for 1â5 seconds, and then inhale while slowly lowering the weight back. To maintain good posture, push your chest forward, and point your shoulders back while slightly bending both knees. You can use a resistance band if you’d prefer not to use dumbbells. We use cookies to make wikiHow great. Don’t allow the dumbbells to touch your body or “hang down” at the bottom of any movement. There are three variations of cable lateral raises that you can use to spice up your shoulder workout and strengthen the different shoulder muscles. Don’t allow your arms to touch your body when you reach the bottom of the movement. How to Do the Banded Lateral Walk With Perfect Form. Do not flex your wrists or position your arm so that your wrists are higher than your elbows (they should be roughly at the same height or in line). Front dumbbell raises are good strengthening exercises for your arms and shoulders. For faster results, alternate between upright rows and lateral raises with no rest until the end of the set. All rights reserved. This article was co-authored by Michele Dolan. Find the lightest band in the gym, preferably the bands with the plastic handles at the ends, and complete dynamic lateral raises against the accommodating resistance that will naturally decelerate the movement at the top of the range. Avoid rotating your arm as you raise the stirrup, and keep your focus on the area you want to train â your middle shoulder. Done properly and often enough, performing lateral raises builds muscle on the shoulder cap. The lateral raise is one of the best exercises for targeting your middle deltoids—the muscles responsible for making your shoulders look wider. You hinge at your hips so your torso is almost parallel to the floor, then raise your arms up andâ¦. You can also place your free hand on the machine for support. The lateral raise can be performed either with dumbbells or with a resistance band. Then, slowly raise your arms until the dumbbells are just below shoulder height. Learn six exercises you can do atâ¦. Cable lateral raises focus primarily on the side deltoid muscles while working the anterior deltoid, as well as both the middle and lower traps. Technique Tips Starting Position: Stand on the resistance band and grab the handle with one hand. Keep a flat back with a neutral spine and lift the arms wide out to the sides. The lateral raise – whether done with dumbbells, cables, bands, or on a machine – is one of the best ways to focus on the middle deltoid head of the shoulders. Raise your arms simultaneously to shoulder height. GO NOW. Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. The banded lateral raise utilizes bands to provide accommodating resistance during the exercise. Keeping your back flat and abs engaged, push your hips back, bend your knees, and lower your body into a squat, shifting your weight toward your heels. For a greater challenge, lift the weight more slowly and hold for 3â7 seconds before lowering it back down. This is a compound move that engages and stimulates the whole body, helps you burn extra calories and improves your balance and coordination. Your form and technique should be the same as it is with free weights. The lateral raise is an abduction motion, lifting away from the center line of the body. Lateral raises are simple yet effective exercises that can tone your shoulder muscles and improve your physical strength. Lateral raises can tone your shoulder muscles and improve your overall strength. If the arms go above shoulder height, the lats are not engaged. Potential injuries to the lower back may be incurred if this exercise is performed incorrectly. Her go-to resistance band workout includes exercises like biceps curls and lateral raises. Partnered workouts can provide a fun challenge and are easier to create thanâ¦. Having stronger arms and shoulders has many benefits. Resistance Band Bent Over Rear Lateral Raises undoubtedly are a fabulous physical exercise to train your Deltoids. Performing lateral raises with a resistance band stresses the muscle more “in the mid-range, where it’s most active,” Neilson says. What muscles are used in a lateral raise? There are a few variations to cable lateral raise to spice up your workout. Release the load slowly to the starting point. Cable lateral raises are a great exercise to give a balanced shape to your shoulders and make them look broader. Pay special attention to the key points to ensure proper form. Thanks to all authors for creating a page that has been read 52,077 times. Hinge forward from the hips so you face the ground. This exercise is better performed with dumbbells rather than cable pulleys. Repeat the movement 10 to 12 times per set. Perform these exercises one after the other in a circuit without resting … This article has been viewed 52,077 times. If your wrists are held too high you will shift the work away from your shoulders. People like to hate on resistance bands, ... Lateral Raise. Get your torso ready for the raises by tightening your abs and core muscles. Learn six exercises you can do at home, along with resistance band recommendations. Resistance Band Lateral Raises Procedure Setup for your lateral raises by holding the resistance band handles in your hands. Selecting the correct weight is important and key for lateral raises, but do not get caught up with finding the perfect weight. Resistance band exercises are a great way to build strength and flexibility in your shoulders and rotator cuffs. Wide shoulders are a desirable physical trait for many, and they also typically indicate strength. Requiring only your hands and dumbbells or resistance bands, lateral raises can be done virtually anywhere and at any time of day. You will feel the burn as the tension increases in the lateral deltoids, which forces your muscles to grow. Select a weight that you can lift with only one shoulder. These are large muscles covering the joint of the shoulder. Lateral band walk Place a looped resistance band above your knees and sit in a partial squat position. 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