Lateral arm raises are a popular exercise that targets several muscles in your upper body, including your shoulders, upper back, and arms. This exercise is also commonly known as side lateral raises, lateral deltoid raises, or side raises.
Muscles Worked During Lateral Arm Raises
The primary muscle worked during lateral arm raises is the lateral deltoid, which is located on the side of your shoulder. This muscle is responsible for lifting your arm away from your body and is crucial for any movement that involves raising your arms out to the sides.
In addition to the lateral deltoid, lateral arm raises also work other muscles in your upper body, including your trapezius, rotator cuff muscles, and biceps.
How to Do Lateral Arm Raises
To perform lateral arm raises, follow these steps:
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your body.
- Lift your arms out to the sides until they are parallel to the ground, keeping a slight bend in your elbows.
- Pause for a moment at the top of the movement and then slowly lower your arms back down to your sides.
- Repeat for the desired number of repetitions.
It is important to use a weight that is appropriate for your fitness level and to maintain proper form throughout the exercise. If you experience any pain or discomfort during the exercise, stop immediately and consult with a fitness professional.
Variations of Lateral Arm Raises
There are several variations of lateral arm raises that you can incorporate into your workout routine to target different muscles and add variety to your workouts. Some popular variations include:
- Bent-arm lateral raises: Perform lateral arm raises with a slight bend in your elbows to target your biceps as well as your shoulders.
- Standing cable lateral raises: Use a cable machine instead of dumbbells to add resistance to the exercise.
- Seated lateral raises: Perform the exercise while seated to reduce the risk of using momentum to lift the weights.
Benefits of Lateral Arm Raises
Lateral arm raises offer several benefits for your upper body, including:
- Strengthening your shoulders, upper back, and arms
- Improving your posture by strengthening the muscles that support your spine
- Increasing your range of motion in your shoulders
- Reducing your risk of injury by strengthening the muscles that stabilize your shoulder joint
Adding lateral arm raises to your workout routine can help you achieve a stronger, more toned upper body and improve your overall fitness level.
Conclusion
Lateral arm raises are a simple yet effective exercise that can help you strengthen and tone your upper body. By targeting several muscles in your shoulders, upper back, and arms, lateral arm raises can help you achieve a stronger, more balanced physique. Incorporate this exercise into your workout routine and start reaping the benefits today!