Lateral Raise is the commonest and beneficial upper body movement that exercises your shoulders, arms and triceps. If your arms are flabby then this exercise makes your shoulders and arms strong, chiselled and sculpted. It is one of the excellent moves that make you less prone to shoulder injuries. It strengthens all those shoulders muscles like deltoids and rotator cuffs which stabilize the joints of the shoulders and make them injury and pain free. Introducing some variations to lateral exercise makes it more effective and result oriented. Lateral raise is performed by standing straight with your spine erect, abdomen tight and shoulders rested back. Keep a distance of two feet in between your feet. Now hold dumbbell in both the palms tightly. Breathe out and raise your arms and bring them in line with the floor. Slightly bend your elbows while raising your arms. Now bring down the dumbbells and come to the original position.
Now we will see some variations in this exercise
Above Shoulder Level
When you are comfortable with the normal lateral raise movement you can make it a little more tough and exciting by dividing the set into two sections. In one section perform lateral raises with heavy weights in a way that arms are parallel to the floor and inline to the shoulders and in the next set choose less weight and keep your arms parallel and above shoulder level.
In Bend Over Position
In this variation you need to grasp dumbbells in both of your palms. Keep your feet shoulder width apart and slightly bend your knees. Now bend over and keep your back erect. Raise your arms in such a way that your elbows bend a little. Bring your arms in-line with the shoulders.
V shaped Front Lateral Raise
In front lateral raise your hands are raised in the front making the shape of alphabet ‘V’. This shape helps in separating trapezius from deltoids muscles. To do this move you need to keep your hands in the front. Lift your arms till they are parallel to the floor.
Lateral Raise Accompanied With Lunges
Lateral Raise with lunges gives a complete full body workout. Where lateral raise concentrate on building the strength of shoulders and arms, lunges tones lower body regions like abdomen, hips, thighs and legs. Take the position of static lunge. Now as you do the lunges, hold the position along with the lateral raises. As you come up lower your hands to the normal position. Some people also do walking lunges. You can also combine lateral raise movement with walking lunges.
Lateral Raise With Squats
Just like lateral raise with lunges this variation also gives you a complete body workout. This is a simple combination of squats with lateral raise. As you go down for squats you can raise your arms with dumbbells in each hand to come into a lateral raise position. As you again stand up to the normal position you can bring down your hands in relaxing state.
Lateral Raise With One Arm
Many people who are new to this exercise often find doing it with both the hands quite difficult. For them lateral raise with one arm at a time can be a great relief. To do this you need to hold dumbbell in one hand and let the other hand rest at your hip for support. Perform lateral raise for ten to fifteen times with one arm and the repeat the same procedure with another arm.
Angular Lateral Raise
Lateral raise when perform by introducing angles makes it more beneficial and effective. Begin with the light weight dumbells in both the arms held in parallel position to the floor and raise them in varying range of angular motion from 90 degrees to 135 degrees.
These are the various types you can do lateral raise to get most of this exercise. Choose the one which complements your gym regime.