The purpose of this exercise is to build up the shoulders and especially the deltoids.
The lateral elevation 1 arm dumbbell is a variant of the lateral elevations upright with the dumbbells. the muscles solicited in priority its anterior and posterior fascicles of the shoulders but also the deltoids. This exercise isolates more the lateral or middle fascicle of the deltoid and secondarily the trapezius and slightly the biceps and forearms.
How do I do this exercise?
The exercise then consists in raising the weight by stretching the arm stretched with the dumbbell on the side. Stand with your feet together and keep your back straight. Then hold you of an arm by the palm of the hands by leaning you slightly on the side and by holding a dumbbell of the other hand in neutral plug. The elbow should be slightly bent. The elbow should be slightly bent until it is parallel to the ground and then return to the starting position. The arm remains almost straight during the exercise. Bending the arm will not increase the efficiency, one will simply have to put more weight because the lever is shorter.
CAUTION: Do not make a lateral swing of the bust. In this variant, the supraspinatus muscle hardly participates in the movement, so the risks for the shoulder joint are reduced.
Tips
- If you do a shoulder shrug during the arm raise, the upper trapezius muscles will be heavily stressed, which is not the primary purpose of the exercise.
- By leaning on the side, the high part of the exercise is more difficult at the end of the contraction from where a more progressive movement.
Variants
- One will be able to vary the angles of work by raising the dumbbell towards the front or towards the back of the body.
- The one-arm lateral raise can be done in a pronated grip to further engage the posterior bundle.
- It is possible to perform this exercise unilaterally on some side-lift machines.
Find this exercise in the following program:
Supplementary article :
