One of the most important things to remember when training is to make sure that you get out of your comfort zone with every workout. By doing the same exercise, your body gets used to the movement, which limits weight loss and muscle development. It is also tedious and repetitive when doing the same motion every workout. Today we are looking at how to do lateral raises effectively and ensure that you get maximum muscle growth from each workout.
Things to keep in mind: When targeting your shoulders, many people look towards the lateral raise exercise to give their shoulders more size and definition. One of our tips when doing cable lateral raises is to reduce the swing that many people overuse when carrying out the activity. By isolating your left and right side individually, you can focus on your technique and work each side more effectively. Your technique will improve drastically as you can focus on each side more closely. You can also see which side you are stronger on and what side you should work on.
Our Lateral Raise Technique
Step 1: Take the curve D-handle attachment and a low cable pulley from the closest rack.
Step 2: With your back straight and knees slightly bent to support yourself, grab the d-handle in the opposite hand with an over-the-top grip. If your knees are wobbly, support the knee closest to the machine with your hand.
Step 3: Ensure your arm is straight, with a very slight bend in the elbow, raise the handle up and across. The d-grip handle should be raised until it falls in line with your shoulder.
Step 4: You should hold the repetition at the highest peak of the rep for one second, then complete the eccentric phase for 3 seconds. Then complete the next repetition without a break. This will shock the muscles surrounding your shoulder and ensure development.
Step 5: Complete the activity by switching sides and taking a rest period once one set on both sides have been completed.
It is possible to do a cable lateral raise on both sides at once. Although, you may be stronger on one side and not realize. This can stunt the muscle development that you experience on each side.
Tips For Shoulder-Focused Lateral Raises
The cable lateral raise puts serious strain on the muscles surrounding the shoulder and sometimes the joint itself. Shoulders are prone for injury and we do not suggest you go heavy to begin with. What is more important that going heavy, is keeping a consistent form and tempo throughout the exercise. It is suggested that you do 3-4 sets of 8-10 repetitions on each side with a one minute rest interval.
Before working on your shoulders, it is essential that you warm up first. A great way to warm up shoulders before doing lateral raises, is by using a set of kettlebells and exercising with them instead of weight to start. Also check out the guides that Diets Discuss has relating to building bigger shoulders and getting a more defined look.
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