The difference is in the direction of the resistance that resists the hand. Do at least 10–15 reps per set for each arm. Requiring only your hands and dumbbells or resistance bands, lateral raises can be done virtually anywhere and at any time of day. She has been a personal trainer and fitness instructor since 2002. Resistance bands offer many of the same benefits as cables. Now, reach across your body and grab the stirrup with your outside arm. This article has been viewed 52,077 times. Keep in mind that it’s 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. If you really can’t stand to see another ad again, then please consider supporting our work with a contribution to wikiHow. Done properly, the lateral raise works out the muscles of the shoulders and the forearms. These are dead-stop, eccentric, and elevator cable raise. Refer to the illustration and instructions above for how to perform this exercise correctly. Learn about the benefits of…, If you're looking to build muscle and tone your body, a proper exercise regimen is essential. This improves your overall physical appearance, making the shoulders broader and more square versus rounded, which can also make the waist appear smaller. You can also place your free hand on the machine for support. Related: Delts on Fire The banded lateral raise utilizes bands to provide accommodating resistance during the exercise. While dumbbells are most popularly used for this exercise, they are not a requirement for doing lateral raises. You can use both arms while performing the exercise, but it’s often recommended to use just one to add more difficulty to your workout and stimulate more gains. Here’s an example of a modification that makes the exercise more challenging. 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). The good thing is, for this easy to execute isolation pull exercise, you only need a resistance band. Performing the lateral raise with a band stresses the muscle more in the mid-range, where it's most active. 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). If you are using a resistance band, stand on the center of the band and take a handle or end of the band in each hand. 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. Partially lower your arms one-third of the way down, and then lift them back up to shoulder height. We’ll walk you through how to do them. 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. This article was co-authored by Michele Dolan. Here’s how to do it: You can watch this video for a quick brief on how to do eccentric lateral raise. 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. Last medically reviewed on January 7, 2021, A rear lateral raise is an exercise with dumbbells. Concentrate on how your muscles relax and contract when you do the raise. % of people told us that this article helped them. The dead-stop lateral raise reduces the momentum and thus increases the tension your muscle gets. 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. Thanks to all authors for creating a page that has been read 52,077 times. These are large muscles covering the joint of the shoulder. You hinge at your hips so your torso is almost parallel to the floor, then raise your arms up and…. You can watch a quick demonstration here. Last Updated: August 26, 2020 Resistance Band Lateral Raises Procedure Setup for your lateral raises by holding the resistance band handles in your hands. You can use a resistance band if you’d prefer not to use dumbbells. Here's you how to do it right. Partnered workouts can provide a fun challenge and are easier to create than…. Make sure to grab both ends of the band. Exhale, lift the weight up to shoulder level, and pause for 1–5 seconds. Alternative exercises to strengthen your deltoids include chinups, downward dog, planks, superman, and the windmill. Learn six exercises you can do at…. Please help us continue to provide you with our trusted how-to guides and videos for free by whitelisting wikiHow on your ad blocker. This is a compound move that engages and stimulates the whole body, helps you burn extra calories and improves your balance and coordination. All you need to do this exercise is a set of dumbbells or resistance bands. You might probably think it's not very easy to strengthen your Deltoids effectively at home. Still, like any other exercise, the two most important things are progression and great form. Moreover, the exercise — when combined with frontal raises — can give your shoulder a balanced, well-rounded shape. Her go-to resistance band workout includes exercises like biceps curls and lateral raises. To maintain good posture, push your chest forward, and point your shoulders back while slightly bending both knees. Lateral raises are a great exercise to build shoulder strength and mobility, but the form can be tough without focus. 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. To get better results, increase the intensity of the exercise by slowly lifting the weight and pausing for 3–7 seconds in each repetition. Having stronger arms and shoulders has many benefits. This exercise is better performed with dumbbells rather than cable pulleys. This adds resistance — and challenge — to the move. Resistance Band Lateral Raise. In this exercise, you increase muscle tension by extending the amount of time the arms are raised. This article has been viewed 52,077 times. Turn your wrists. Front dumbbell raises are good strengthening exercises for your arms and shoulders. First, position your arms by your sides and hold a dumbbell in each hand. 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. There are three variations of cable lateral raises that you can use to spice up your shoulder workout and strengthen the different shoulder muscles. Raise your arms until they’re at shoulder height. Note that dumbbells may be preferred to the cable machine for some of these variations. However, keep in mind that these movements may not be as effective at isolating the middle deltoid as the cable lateral raise is. To complete the rep, slowly lower your arms back down to your sides. Resistance Band Bent Over Rear Lateral Raises undoubtedly are a fabulous physical exercise to train your Deltoids. Rotate your arms 60 – 70 degrees when lifting your arms to prevent the chance of injuring your shoulder joint. This article reviews all you need to know about cable lateral raises. Cable lateral raises focus primarily on the side deltoid muscles while working the anterior deltoid, as well as both the middle and lower traps. 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. Include your email address to get a message when this question is answered. To begin this exercise step on a band with one or both legs. This is a great alternative to dumbbell bent-over lateral raises. What As your hands approach shoulder height, rotate your wrist so that your little … You will feel the burn as the tension increases in the lateral deltoids, which forces your muscles to grow. Check out this video for a quick demonstration. By using our site, you agree to our. Grab the handle so that your arm is down by your side and your palm facing your legs. 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