Variation of lateral raise: pendulum style lateral raise
The lateral raise is a classic movement that cannot be missed! It’s also one of the most popular shoulder exercises in the gym!
The lateral raise is mainly an action of shoulder joint abduction. It can exercise our middle deltoid muscle very well. The middle deltoid muscle is the top priority in shoulder exercise! If the middle deltoid muscle is full and large enough, it will make your shoulders wider and more three-dimensional!
However, traditional lateral raise training can easily cause muscles to adapt! Today I will introduce to you a good variation of lateral raises to help you better train your deltoid muscles!
The following is an animation demonstration
This is a novel way to help you exercise the middle deltoid muscle. The bent arm will also maintain good shoulder tension. , you can appropriately add it to your training plan to increase changes!
The following is the specific method and process of the action
1. Choose two suitable dumbbells, stretch your arms naturally at both sides of the body, and let the back grip Tighten the dumbbells (the same starting position as the traditional lateral raise)
2. Activate your shoulder deltoid muscles to raise the dumbbell on one side to the sideto shoulder height, lift the other arm to the same side, like a pendulum, until the upper arm is parallel to the ground
3. Then stay for one second, then slowly lower the dumbbell, and continue alternating conduct!
Notes:
1. Don’t be greedy for weight, shake your body and use inertia to lift the dumbbells!
2. Stand firmly, tighten your abdomen, and keep your trunk stable! In this way, the shoulders will be able to exert better force!
3. Movements must be controlled! Don't free fall! When lowering, the speed should be slow. This will help you feel the force of your muscles and improve your movement control!