The shoulder joint is a ball-and-socket joint and is the most mobile joint in your body. It has numerous muscles that cross the joint so you can perform movements necessary for daily life, exercise and athletic performance. Lateral raises with a set of dumbbells or a resistance band enable you to train the shoulder in one of its many motions.
Lateral Raise Description
To perform a lateral raise without causing injury, proper form is critical. Stand with your feet about hip- to shoulder-width apart with your knees relaxed and shoulders back. Hold a dumbbell in each hand and turn your palms so they face forward and point your thumbs away from your body. Slowly raise your arms out to the side, keeping your elbows relaxed. Stop your arms at shoulder height or slightly below. Lower the weight back to your sides in a controlled manner for one complete repetition. Do not shrug your shoulders and do not raise the weight higher than your shoulders or point your thumbs down during the exercise.
Supraspinatus
The supraspinatus is one of the four muscles of the rotator cuff. The rotator cuff muscles work as a group to rotate the humerus, your upper arm, and hold it into the socket of the scapula for stabilization. The supraspinatus is also involved with shoulder abduction -- the motion of the dumbbell lateral raise. The muscle originates on the superior portion of your scapula and inserts on the humerus. It initiates shoulder abduction before the deltoid takes over. It can be pinched between the humerus and scapula, which is why correct form is essential during lateral raises.
Deltoid
Your deltoid is divided into three sections: anterior, medial and posterior. The medial head is responsible for abduction of the arm during lateral raises, and it takes over after the movement is initiated by the supraspinatus. The muscle fibers of the deltoid run across the top of your shoulder on your scapula and come together to insert on your upper arm. The medial portion is across the top of your shoulder.
Training Tips
The lateral raise and abduction in general can be a weak movement because of the distance of the weight from the joint itself. The farther a weight is from your body, the more challenging it is to lift. Shorten the distance, or lever, and the movement becomes easier. Start lateral raises with very light weight and perfect your form. If you find the movement too challenging, bend your elbow to 90 degrees and then raise your arm out to the side. This will make the exercise easier to perform.
References
- Southern California Orthopedic Institute: Anatomy of the Shoulder
- American Council on Exercise: Dumbbell Lateral Raise
- IDEA Health and Fitness Association; Training Young Athletes With Shoulder Injuries; Catherine Logan, MSPT; January 2004
- ExRx.net: Supraspinatus
- Loyola University Medical Education Network: Deltoid
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