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| Lateral Raises |
- Raise the dumbbells to shoulder level, keeping your elbows slightly bent
- Return to the starting position
This exercise isolates, almost exclusively, the medial deltoids, which are composed of several pennate heads converging on the humerus. They are involved when you holds relatively heavy weight and enable you to move your arms with precision in every plane. It is more effective to train this muscle by starting at different positions (hands to the sides, behind the buttocks, or in front of the thighs) to involve the medial deltoids completely.
This exercise also works the supraspinatus, located beneath the deltoid muscle in the supraspinatus fossa of the scapula and inserted into the humeral large tuberosity.
Because body types vary, you must find an optimal angle of work that meets the needs of your physique.
You can stress the upper part of the trapezius by raising the arms above the horizontal plane. However, many bodybuilders avoid doing this to place primary emphasis on the medial deltoid.
This exercise is never performed with heavy weight. Sets of 10 to 25 reps give the best results if you vary the angle of work, spend little time recovering, and train to the point of feeling the burning sensation.
This exercise also works the supraspinatus, located beneath the deltoid muscle in the supraspinatus fossa of the scapula and inserted into the humeral large tuberosity.
Because body types vary, you must find an optimal angle of work that meets the needs of your physique.
You can stress the upper part of the trapezius by raising the arms above the horizontal plane. However, many bodybuilders avoid doing this to place primary emphasis on the medial deltoid.
This exercise is never performed with heavy weight. Sets of 10 to 25 reps give the best results if you vary the angle of work, spend little time recovering, and train to the point of feeling the burning sensation.
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