The supraspinatus is a small muscle in the rotator cuff muscle group. Lateral arm raises contract and engage the supraspinatus in both the up phase and the down phase of the movement. Together with the deltoid, the supraspinatus is responsible for the abduction of the shoulder joint. Performed with dumbbells, cable pulleys, or exercise balls, the lateral arm raise is an effective tool in creating strong and defined arms and shoulders.
Basics
To perform lateral arm raises, choose a weight that is heavy enough to provide a challenge, yet not so heavy that you cannot perform the movement with proper form. Stand with your feet shoulder-width apart. Hold the dumbbells in a neutral position in front of you, and then raise the dumbbells straight out to your sides until they are level with your shoulders. Keep your elbows straight but not locked throughout the movement. After a brief pause, slowly lower the dumbbells back to your sides to complete one rep. Do two sets of eight to 10 reps.
Benefits
A variation of the upright row, the lateral arm raise can add definition to the deltoids. Variations in positioning --- if you lie down, lean, or sit while performing the exercise --- can change the location of that definition, giving you more control over your workout results. If you perform the exercise while sitting or lying on a stability ball, you engage your core muscles as well and intensify your workout.
Supraspinatus Involvement
The supraspinatus is engaged in the upward lift portion of the exercise. It is the primary muscle in charge of the first 30 degrees of the movement until the deltoid is engaged. Some prefer to minimize the use of the supraspinatus in favor of engaging and defining the deltoids while others prefer to maximize supraspinatus involvement. A slight change of the angle or position in which the exercise is performed will help you modify the exercise to your needs.
Tips and Warnings
Lower the dumbbells in the downward phase as slowly as possible, allowing gravity to provide resistance. Keep abs tight to support your back. Take care to move slowly throughout the exercise; moving too quickly in either the up phase or the down phase can damage your supraspinatus and shoulder joints. Instead, steady yourself and plant your body carefully before beginning, then focus intently on each degree of the movement to ensure that you maximize the benefits of the lateral arm raise.
References
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2007
- "Bodybuilding Anatomy"; Nick Evans; 2007
- "Strength Training Anatomy"; Frederic Delavier; 2006
- Fitness Institute of Australia: Lateral Arm Raise
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