If you are looking to build stronger shoulders, then bent over dumbbell lateral raise is an exercise to include in your workout regimen.
Bent over dumbbell lateral raise is a variation of the bent over lateral raise that involves the use of a dumbbell.
This variation is easy to start as dumbbells are accessible and easy to use.
While doing the exercise, the shoulder muscles responsible for pushing and pulling, a form of movement carried in our everyday life. They constitute the front, lateral and rear deltoids.
The aim of this exercise is to use dumbbells to work the shoulder side muscles making them well built.
You may have a boulder-like shoulder that looks good on the front but is not full at its sides. You have to work all your muscles for an all-inclusive shoulder growth, none isolated whatsoever.
WHAT TO DO
- With your dumbbells at hand, ensure that you have space enough to lift your arms sideways. Bend your knees slightly maintaining your arms at shoulder height.
- As your arms stretch out in a straight manner, ensure that your head is straight.
- Breathe out as you slowly bring down your dumbbells that will almost be touching your lower thighs.
- While breathing in repeat this exercise by raising your dumbbells straight beginning your second rep.
- Do as many reps as you desire for the most effective results.
WHAT MUSCLES DO THE BENT OVER DUMBELL LATERAL RAISE WORK?
As discussed earlier the main focus of this exercise is to tap on lateral shoulder muscles with the use of a dumbbell. Some of the muscles worked are lateral deltoids, trapezius and lateral head triceps.
The lateral deltoid muscles are part of the three muscles that form the deltoid muscles.
The other two are the anterior/front deltoids that connect to your clavicle and the posterior/rear deltoids responsible for moving your arm backwards.
Exercising this muscle helps to protect your shoulder joint especially during internal shoulder rotation. This happens when your arm moves sideways as well as up and down.
The trapezius, a muscle that aids in any of your head, neck, shoulders, arms and torso movement is also worked during this exercise.
The focus given to this muscle will help firm your neck, upper back and general upper body minimising any form of strain.
The lateral head is part of the triceps muscle also consisting of the medial fascicle responsible for low-intensity movements and the long head that performs on the shoulder joint involved in reversion.
Visible from the side of the shoulder, this muscle is used sometimes during high power arm movement and is exercised to give the arm its appealing big size
BENT OVER DUMBELL LATERAL RAISE BENEFITS
The benefits that are seen for performing the bent over dumbbell lateral raise consistently are:
This exercise uses two dumbbells one on each hand ensuring there is a balance in proportions after exercising.
Some exercises an example of one arm plank may overwhelm one arm than the other causing the muscles to be imbalanced
While strengthening your muscles, you want to ensure that both sides (the left and the right) are proportional.
They shouldn’t necessarily be perfect but a continuous practice of dumbbells will decrease overpowering of one side over another mending disproportions over time.
IMPROVE EXERCISE CAPACITY
When your lateral shoulder muscles are exercised, they become strong. This will broaden their ability and capacity to do other exercises.
If your shoulders are strong, your upper body will also be strong. This, therefore, improves your control and stability and you will be able to tackle more taxing exercises effortlessly
The shoulder joint is unstableand is prone to injuries and pain. Exercising this part of the body keeps it strong enough to keep off any damage maintaining it as one well-rounded muscle.
ALTERNATIVES TO BENT OVER DUMBELL LATERAL RAISE
This exercise is used to build a well-defined shoulder by use of dumbbells. Although its focus is the anterior deltoids, it also works to define your shoulder laterals.
For this exercise raise your dumbbells in an upward motion while slightly bending your elbows. You want to stretch out your arms horizontal to the flow.
In a controlled momentum, lower your dumbbells while exhaling. Breathing is key when performing this exercise.
SIDE PLANK DIP
The side plank dip works your shoulder muscles targeting your side deltoids. To do this exercise, first lie on either one of your sides with your legs as straight as they can possibly be.
If you chose to lie on your right shoulder, make sure that your right elbow is under your right shoulder. Raise your hips from while your fingers face the other direction
Your right arm should rest on the floor while you lift your left upwards. Hold this position for a few seconds then repeat with the other side.
BAND RESISTED LATERAL RAISE
A good alternative to dumbbells is resistance bands as they give more of a challenge while lifting really working shoulder muscles.
With bands, you can do them anywhere and they are kinder to your joints as opposed to using dumbbells.
To do this exercise stand at the centre of the band with each end at your hand. Afterwards, lift your arms sideways till they align with the floor.
Ensure that your head is straight as you activate the lateral deltoids.
BENT OVER DUMBELL LATERAL RAISE MISTAKES TO AVOID
CHOOSING HEAVY WEIGHTS
Opting for heavier weights will lead to muscle strain and injury especially if you are an amateur. Choose light dumbbells that will keep you in shape and in control throughout the exercise.
Build up your weights as you go but ensure to be consistent with the exercise so that you can strengthen your muscles.
LOWERING YOUR DUMBBELLS FAST
When performing this exercise, you are advised to lower your dumbbells to the starting point slowly in order to work your muscles.
The slower you lower the dumbbells, the more work you give shoulder muscles and this will result in them growing stronger.
RAISING WEIGHTS TOO HIGH
The aim of this exercise is to work your lateral deltoids and raising your dumbbells too high will lead you not to work your targeted muscles. With a light grip, lift your arms parallel to your shoulder’s height.
Lift not higher or lower than shoulder height to achieve effectiveness and prevent any pain from lifting too high.
As seen above, using dumbbells in your routine is an amazing way to add weights into your workout session. Bent over dumbbell lateral raise will leave your shoulder muscles looking strong and healthy.
If you don’t already own a pair of dumbbells, now is your chance to own one and properly use it during exercise. All the best!