Lateral Raises are amazing for shaping killer delts and rounded shoulders. DLRs isolate and strengthen the entire shoulder and tone the deltoid muscles.
This exercise was designed for shaping rather than building. It is meant to separate and define the muscles and not necessarily increase their mass.
However, if you switch between a full range of motion and limited range of motion, you both shape and increase your shoulders and delts.
This is an isolation exercise that works one joint – the shoulder joint and trying to isolate the Medial Delts. Because of this, you need to start light, not heavy. More weight to lift doesn’t mean more shape to the muscle – it’s quite the opposite. As you move your hands up and away from the body, the weights get heavier anyway. So you don’t need to load the iron. You need to load the muscle.
If you’re trying to define the shoulders and get that beautiful rounded shape to them, here are 2 methods in which you can use Lateral Raises to achieve that:
Limited Range Of Motion – Dumbbell Lateral Raises
* Do a controlled negative:
Full Range of Motion – Dumbbell Lateral Raises
* Controlled Negative:
We recommend you do Dumbbell Lateral Raises – 3 sets x 10 reps - 2 to 4 times a week.
This sounds like a very easy exercise to incorporate into your sessions, but there are some common mistakes people make when they do Lateral Raises. Try not to do these, otherwise, you are doing it totally wrong:
Overuse of Improper lifting is very common at the gym. To prevent pain and injury, you might want to consider a compression shirt. This will protect your muscles against common shoulder injuries such as strains, tendinitis & bursitis. It’s very easy to get a shoulder injury and very hard to recover from one. So be careful!
We really liked how Buff Dudes Workouts demonstrated and explained how to do Dumbbell Lateral Raises. We truly appreciated the ‘rotating your thumb down’ tip. That’s one easy way to make sure your wrists keep facing down at all times.
Make sure you do this exercise properly using slow tempo, controlled movements, loading the shoulders only and leveling with the horizon. Don’t forget to keep your wrists down at all times and to lift lighter rather than heavier – at least in the beginning. Try to do them 2-4 times a week.
How many times a week do you incorporate this exercise into your training? Do you have any tips or methods that can help withDLR furthermore? We'd love to hear about it!!!