The problem with Lateral Raises (and the solution to that problem)...
The problem is many people find their traps have a tendency to take over the movement every time they do a raise, shortchanging the side delts from getting all the muscle growth stimulation they need.
I've got the fix for you...and it's a very simple trick (actually two tricks) that involves a small change in how you hold the dumbbells.
First, don't hold the dumbbells in the center of the handles. Press your pinkies up against the back "bells".
If you're familiar with the trick that you should "pour a pitcher of water" at the top of the lateral raise (to increase the activation of the side delt)....this change in hand position mimics it without the internal rotation and stress on the shoulder joint.
When you "pour the water", it sets the shoulder joint in a poor mechanical position that can lead to impingement (pinching of the tendons in the joint).
By holding near the back of the dumbbell and striving to keep the dumbbell level, your lateral (and rear delts) must contract a bit harder to keep the dumbbell from tipping forward.
That's the first part of the trick...
The second part of the Lateral Raise trick is just as simple.
At the bottom of the Lateral Raise, before you even start raising, do a reverse wrist curl, flexing the wrists and raising the dumbbells just a little so they're not hanging straight down.
Now try to KEEP that flexion in the wrists as you start the exercise.
As you come up, imagine as though you're using the dumbbells to scrape the inside of a giant bowl.
Raise the dumbbells as high as you can...your upper arms will be almost horizontal.
Here's why this Lateral Raise trick works (this is cool)...
In a "normal" Lateral Raise, you "pull" the weights up.
This engages the UPPER traps to assist the movement...it's what the body WANTS to do because of the movement. It's also why your upper traps take over the movement. They're a lot stronger than the lateral delts and your body is all about efficiency and getting the job done.
The advice trainers then give is to keep the shoulders down while doing the Lateral Raise. And it seems like a good idea, however, the EXECUTION is the tricky part...it's like trying to do different things at once with the same muscles.
It can be done, but it require coordination and taking the mental focus off the side delts and putting it on INHIBITION of the traps. Personally, I find it's better to not have to focus on what NOT to do during an exercise.
When you do the reverse wrist curl at the bottom, you change the exercise to a "push."
Instead of the upper traps engaging to assist the movement (and you having to fight that natural tendency), in this case, the LOWER traps engage to lock the shoulder blades DOWN so it's automatic. The upper traps don't get involved in the movement at all.
You will have to reduce the weight you use for the exercise, but the upshot is, pretty much ALL the tension is going where it's supposed to without you having to fight against your upper traps.
The combination of these two very simple adjustments to the movement will dramatically improve the effectiveness of every single Lateral Raise you do, helping you get wider-looking, MUCH more impressive shoulders!
Just hold near the back of the dumbbell and do a reverse wrist curl at the start...very simple!
Another excellent lateral raise variation is the Barbell Lateral Raise.
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