Lateral Raise
The lateral raise is an effective exercise that primarily trains the deltoid muscles (shoulder muscles), especially the lateral part (the middle part) of the shoulders. This exercise helps to create width in the shoulders and improve the appearance of the upper body. It is also good for strengthening the shoulders, which can prevent injuries in everyday life and in other training exercises.
Correct Form and Technique
To get the best effect from the lateral raise, it is important to use correct technique. Follow this step-by-step guide:
- Starting position:
- The movement:
- Use of the muscles:
- Breath:
- End position:
Common Errors
There are some common mistakes that many make during the lateral raise. It is important to pay attention to these to ensure effectiveness and avoid damage:
- Using momentum:
- Too heavy weight:
- Round back:
Modifications and Variations
If you are a beginner or need an easier version of the exercise, try these modifications:
- Modification for beginners:
- Variation with cable:
- Lying lateral raise:
Representations and Sets
For the lateral raise, it is recommended to perform 3-4 sets of 12-15 repetitions. If you are new to the exercise, start with lighter weights and focus on proper form and control. Gradually increase the weight as you get stronger.
Breathing Technique
During the lateral raise it is important to have a steady breath. Exhale as you lift the weights up and inhale as you lower them back. The breath helps keep the body stable and avoid straining the neck and shoulders too much.
Visual Cues and Angles
To get the best form, it can help to view the exercise from different angles:
- Side angle:
- Front angle:
- Overhead angle: