1. A Most Elaborate Joint
We reach, stretch and lift dozens of times a day, and yet we never stop to consider the complexity by which our shoulders work to achieve these seemingly simple moves. Our shoulders are the most complex joints in our body, offering the greatest range of motion. They are made up of an elaborate system of muscles, tendons, ligaments, nerves and bones. For bodybuilders, well-developed, powerful shoulders are a must. To this end, the deltoid muscles must be targeted. The deltoids are three-headed (anterior, posterior and lateral) muscles that allow us to raise our arms up from our sides, to the front and to the rear.
2. A Lateral Lesson
Lateral raises are one of the most popular and effective exercises to develop the lateral or media (middle) deltoid. Stand with feet about shoulder-width apart. Keep your back straight (do not lean back). Grasp a light dumbbell in each hand and place your hands at your sides. Raise your arms away from your body until your elbows are about level to your ears. Slowly return to the starting position and repeat. You can also do lateral raises from a seated position. Rather than dumbbells, lateral raises can be done with cables, weight plates or stretch bands. They can be done one arm at at time as well.
3. The Great Lateral Debate
When it comes to lateral raises, the question of hand position has long been discussed. A test conducted by "Muscle & Fitness" magazine in 2007 showed that when lateral raises were done with hands at the sides, the middle deltoids were more isolated in the movement. When hands were placed in front of the body, the front deltoids and trapezius muscles were called into play, and more resistance could be added. Bottom line: neither way is wrong, and you can incorporate one or both methods into your workout depending on your personal goals.
4. Use Your Head When it Comes to Your Shoulders
Lateral raises are meant to be more of a shaping exercise than a muscle-building one. In other words, you'll rarely see power lifters incorporating this move into their workouts. Lateral raises are best done with light weights or stretch bands. Do not attempt to do lateral raises with heavy weights, as this can cause injury to the shoulder. Also, keep palms facing the floor when executing this exercise; never rotate the hands so that the palms are facing up. This will put more stress on the rotator cuff and increase the chance for injury.
5. Lateral Raises Alone Not Enough to Shoulder the Load
No one exercise is never enough to achieve the maximum results for any muscle. As effective as lateral raises are, they are not the end-all when it comes to developing your shoulders. All three heads of the deltoids need to be addressed. Front raises, upright rows, bent-over lateral raises and military presses (touching the bar to the chest and not behind your neck) will fully attack the muscles and really round out your workout, as well as your shoulders.
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