Lateral raise

introduction

The lateral raise is a form of exercise in shoulder muscle training for isolated stress on the shoulder muscles (M. deltoideus), and is increasingly used in weight training and bodybuilding. In the free weight area, this exercise can only be performed with dumbbells. The training of this muscle group on the shoulder machine is suitable for beginners. The lateral part of the deltoid muscle is trained.

Trained muscles

• Deltoid (M. deltoideus)
• Cap muscle (Trapezius muscle)

Figure shoulder muscles

Shoulder muscles

1. Scapula-hyoid bone muscle -
   Omohyoideus muscle
2. Anterior stair muscle -
   Scanelus anterior muscle
3. Head turner -
   Sternocleidomastoid muscle
4. Collarbone - Clavicle
5. Deltoid - M. deltoideus
6. Raven bill process upper arm muscle -
   Coracobrachialis muscle
7. Subscapular muscle -
   Subscapularis muscle
   (second layer)
8. Two-headed upper arm muscle
   (Biceps) - M. biceps brachii
9. Pectoralis major -
   Pectoralis major muscle
10. Scapula lifter -
    (second layer) -
    Muscle levator scapulae
11. Upper bone muscle -
    Muscle supraspinatus (second layer)
12. Scapula bone -
    Spina scapulae
13. Small round muscle -
    Muscle teres minor
14. Subbone Muscle -
    Muscle infraspinatus
15. Large round muscle -
    Muscle teres major
16. Trapezius -
    Muscle trapezius
17. Broad back muscle -
    Muscle latissimus dorsi
    
    Rotator cuff
    = 4 muscles (7th + 11th + 13th + 14th) -
    covered by the deltoid

You can find an overview of all Dr-Gumpert images at: medical illustrations

Description Lateral raise

The athlete stands shoulder width apart in the starting position, optionally in a step position. The arms are almost stretched to the side of the body. The dumbbells are lifted horizontally so that the body forms a T-shape. In the yielding phase, the dumbbells are lowered enough to maintain tension in the muscles.

Modifications

The side raise is often done incorrectly, so that the athlete pulls his shoulders upwards in the sense of a shrug. The lateral raise can of course also be performed on the cable puller. It is particularly advisable to train on the expander, as the stress is continuously increased in the course of movement. In bodybuilding, the lateral raise can be performed with the upper body forward, while we also use the diamond-shaped muscle (M. rhomboideus) trained. However, as this increases the load on the lumbar region, this exercise is not recommended.