3-Way Lateral Raises

Three-way lateral raises are resistance training exercises to train the three-part deltoid or shoulder muscle. These exercises include lateral raises, frontal raises and rear or bent-over lateral raises. Each of the three movements isolates a different part of the deltoid muscle. As a rule, the exercises are performed using cables, resistance bands, free weights or dumbbells. You can also use exercise machines designed specifically for deltoid training and conditioning.

Deltoid Muscle Development

The deltoid muscle is a complex tissue structure that is generally divided into three parts: anterior, medial and posterior. Developing each part of the deltoid gives the shoulder its rounded appearance. According to The Ohio State University Student Wellness Center, it is best to perform deltoid exercises that also support the back. These exercises include lateral raises with dumbbells, frontal raises with dumbbells or barbells and seated rear lateral raises with dumbbells.

Lateral Raises with Dumbbells

Lateral raises primarily work the medial deltoids. Stand with your feet shoulder-width apart, grasping a dumbbell in each hand. With your arms lowered at your sides, exhale slowly while stretching your arms out to the sides and raising them to shoulder level, parallel with the ground. Inhale as you steadily bring your arms to the starting point. You may exercise one arm at a time or both arms simultaneously.

Frontal Raises with Dumbbells

Frontal raises primarily work the anterior deltoids. Stand with your feet shoulder-width apart, holding a dumbbell in each hand. With your arms lowered at your sides, exhale slowly while raising your arms in front of you up to shoulder level, parallel with the ground. Inhale as you gradually lower your arms to their original position. You can vary this exercise somewhat by alternating one arm at a time or working both arms at once.

Seated Rear or Bent-Over Raises with Dumbbells

Rear or bent-over raises primarily work the posterior deltoids. Sit on a chair or a weight bench, grasping a dumbbell in each hand, with your arms lowered. While keeping your back straight, parallel with the floor, bend forward at the waist. Inhale slowly while raising the dumbbells out to your sides until your arms are slightly above your shoulders. Exhale as you lower the weights to the starting position.

Warning

Before beginning an exercise program, see your doctor or other qualified healthcare provider for a physical evaluation. Exercise can cause injury if not properly performed. Always stop exercising immediately if you experience any sudden or unusual symptoms such as faintness, dizziness or shortness of breath.