Connect
To Top


What is the correct form for lateral raises?


Q: I see people in the gym using different techniques on lateral raises. Some keep their arms straight and lower to their sides, while others bend the elbows at 90 degrees and lower the arms in front of their body. What is the correct form for getting the most from the exercise and what is your opinion of lateral-raise machines?

A: There are many ways to do this exercise correctly. It was originally thought that we had only three heads in the deltoids, but recent  anatomical research points  to there being seven different innervated portions. Here are the most important points to consider when performing this lateral raises:

 

• Keep the elbows within about 5 to 10 degrees of flexion to minimize unwanted stress on their ligaments.

• Keep body English to a minimum.

• Vary the pathway of the resistance implement (e.g., pulley or dumbbell) about every six workouts.

• Vary the position of the body in relation to gravity to hit different parts of the strength curve. For example, lean-away lateral raises take away the loading from the supraspinatus and shift it to the medial delts.

Regarding machines for the lateral raise, I think the best pick in the industry is the E-232 from Atlantis. It is the only one that provides a stretch overload on the supraspinatus, and the design permits a wide array of movement patterns to recruit a greater portion of the motor unit pool. The plate-loaded Hammer machine is also a great one, as it is particularly conducive to extended sets, and the Life Fitness version is decent as well.

 

Editor’s note: Charles Poliquin is recognized as one of the world’s most suc-cessful strength coaches, having coached Olympic med-alists in 12 different sports, including the U.S. women’s track-and-field team for the 2000 Olympics. He’s spent years researching European journals (he’s fluent in English, French and German) and speaking with other coaches and scientists in his quest to optimize training methods. For more on his books, seminars and methods, visit www.StrengthSensei.com. Also, see his in this issue.   IM

 

You must be logged in to post a comment Login

Leave a Reply

More in Latest

  • The WorkOut Session

    We can separate people into two categories in the gym. No, not the dedicated versus the lazy. I am talking about those with genetically blessed calves...

    Cindy MamOctober 8, 2018
  • Pull Ups With Dr. Stuart McGill

    Improve speed, power, and neuro drive with this exercise created by a foremost authority in spinal biomechanics. In May of 2013,...

    Cindy MamOctober 4, 2018
  • Meal Prep Ready

    So…. I actually did some meal prep the other day. Meal prep means smaller portions and slightly blander food, but it’s...

    Cindy MamAugust 30, 2018
  • Are Detox Diets and Juice Cleansing Absolutely Pointless?

    Have you ever done one of those “juice cleanses” before? Did it work? Probably not… just my guess. I’m also guessing...

    Cindy MamAugust 9, 2018
  • Carbs For Dinner

    Just when you think you have carbs all figured out, more information comes to light. Conventional wisdom has recommended tapering carb...

    Cindy MamAugust 3, 2018
  • Massive Triceps SuperSet

    If you want truly massive arms, you must prioritize your triceps training. After all, the triceps comprise two-thirds of the mass...

    Cindy MamJuly 26, 2018
  • Get A Good Workout with Mike Rashid

    Muscle sensation Mike Rashid, whose motto is “Train Your Mind as Hard as You Train Your Body,” explains his shoulder massifier step...

    Cindy MamJuly 16, 2018
  • Are You In Denial With Your Diet?

    I have always tried to ignore scary health statistics—until I became one. Then it was impossible to ignore them. In the...

    Cindy MamMay 14, 2018
  • Making The Right Decisions

    What you put into your body goes a long way to maintaining your health. By Jay Campbell and Jim Brown  ...

    Sharon OrtigasOctober 24, 2017