THE LATERAL RAISE LIFTING TIP
30 September 2018
THE LATERAL RAISE
While diet and training can do wonders for changing body composition, there are some things that due to our parents we are unfortunately stuck with. Genetics plays a huge roll in body composition and the way we respond to weight training. Whilst people can be gifted with a small waist and hips, others sometimes aren’t so lucky. I am not a surgeon but there are a few training tweaks I can suggest to you for the illusion of a smaller waist (assuming your diet and normal training is on point). One of the best ways to create this illusion of a small waist is to develop the size of the lats and medial head of the deltoid (that capped shoulder look).
Here is a few tweaks you can make to your lateral raises:
1. Set your shoulder blades- shoulder blades engaged back and down. You need to set a stable base to prevent possible injury and increase the chance of gains!
2. You should start with a slight bend in the arms. Starting at a 90deg angle may allow you to lift more weight due to the lever arm law but weight does not equal gains in all instances. Keep this exact angle throughout the whole movement- no changing!
3. Try turning your pinky to the roof and thumb to the floor at a slight angle. Anatomically this will cause internal rotation of the humerus (upper arm) and will allow the best line of force for the medial deltoid muscle.
4. Dropping your elbows whilst lifting the weight up is a no no. Think lead with the elbow and pinky.
5. Move slightly past shoulder height at the top of the lift. Range is everything.
6. Control the weight on the way down and start your next rep just before stopping- allowing constant tension on the shoulders which is key for growth.
7. Leave the ego at the door. If you can’t control your form- best drop your weight.
Here is a shoulder burning set hitting all angles:
15 dumbbell front raises
15 dumbbell lateral raises
15 dumbbell dear delt flyes
15 dumbbell overhead press
90-120s rest x 4 sets.