The word "stationary" is used to describe the position of the body during exercises. Simply put, the body remains still while a muscle is being worked. A stationary lateral raise zeros in on the shoulders while the body is held in a fixed position. When it comes to training, this exercise fits well into an upper-body workout. Upper-body strength is important for daily functional abilities and sport performance.
Isolation vs. Compound
Isolation exercises work one muscle group at a time, and they involve motion of only one joint. Compound exercises, on the other hand, work multiple muscles and activate more than one joint. A stationary lateral raise is an isolation exercise. The intent of isolation exercises is not to create mass and size, which is the main goal of compound exercises. A lateral raise is used more for toning and singling out one section of the shoulders.
Specific Muscles Worked
The deltoids sit on the outer sides of the shoulders. They consist of three parts, noted in anatomical terms by their position on the body. The anterior delts, for example, are on the front of the shoulder. The medial, or lateral, delts sit on the sides of the shoulder, and the posterior delts are on the back of the shoulders. Lateral raises work all parts of the delts, but most of the emphasis goes to the medial segment.
Execution of Lateral Raises
Using proper technique is important when doing stationary lateral raises. Your objective is to move through a full range of motion to fully work your muscles and not rely on momentum. If you use momentum, you run the risk of suffering an injury. Stand with your feet together and hold dumbbells in front of your thighs with your palms facing each other. Keeping a slight bend in your knees and elbows, raise the weights up to your sides in a steady motion. Once your arms parallel the floor, slowly lower the dumbbells back down and repeat.
Additional Muscles
Stabilizing and secondary muscles assist while other muscles are being worked. Although the delts are the focus muscles with lateral raises, the trapezius and rotator cuff also get recruited. The traps run from the base of the skull over the collar bones and down to the middle of the back. The rotator cuff consists of four small muscles that surround the shoulder joint and get activated when you move your upper arm.
Variations
Dumbbells work well for stationary lateral raises, but you also have the option of using resistance bands. Stand on the center of the band, hold the handles in front of your thighs and then move them up to your sides in an arcing motion. You also have the option of doing lateral raises from a stationary position on a workout chair or bench. To place more emphasis on the anterior delts, perform front raises. Simply lift the weights up in front of your body instead of the sides.
Member Comments