Remember, this is a side lateral raise and NOT a front raise. Dumbbell Lateral Raises – 3×6. Found inside – Page 223And when it comes to the middle delt, nothing beats a lateral raise. ... Cable Front Raise You could take the first four moves in this list, throw 'em in a ... The exercise is performed with the torso parallel to the ground, facing down, with the hands in front of the face. Detailed instructions on how to perform the Cable Seated Rear Lateral Raise. Other supporting muscles that get worked by this exercise include the trapezius, rotator cuff, serratus anterior, and arms muscles. Like the single dumbbell side lateral, it works the side deltoid, and the secondary muscle groups, the front deltoid, and trapezius muscle. Found inside... Front pull / / / Hip extension / / Hip llexor cable liFt J / lat pull-down I l J leg extension / leg press I / leg press heel raise / low-cable kickback ... Benefits Combine exercises to target more of the muscles of the shoulder complex—in this case, the front and middle deltoid muscles. But in both cases, you want to ensure that you’re slightly externally rotating the shoulder. With a barbell on the floor, rest on an incline bench with your face … Additionally, you can expect to recruit the trapezius, supraspinatus, pectorals, wrist … Posted May 27th, 2014 by Admin . Lift: From a strong, stable base lift the cable to the side and away from your body. The behind the body lateral raise is also a popular variation. Found inside – Page 208... Incline Press Pull Ups Lateral Raises Preacher Curls Flys Lat Pull Down Reverse Flys Hammer Curls Pushups Cable Rows Front Raises Cable Curls Lower Body ... Perform strict form isolated lat raises with one arm before swapping sides. Finally, the movement can be carried out with the hands slightly in front of … Instructions . But the development of the middle shoulder head, i.e. One-Arm Cable Lateral Raise. Bend your knees slightly and place your left hand on your left thigh. Barbell Front Raise. Found inside – Page 391... bent laterals , 147 , 147 seated front dumbbell shoulder press , 139 , 139 standing bent - over lateral raise with tubing , 149 , 149 standing cable ... For example, if you bicep curl 20 lb dumbbells in each arm that would count as 20 lb not the total 40 lb. The exercise strengthens these muscles. Programs like … This muscle is involved in overhead press exercises, but benefits from more direct isolation such as side lateral raises with dumbbells or cables. How to do Cable Front Raise: Step 1: Choose a weight on the low pulley machine and grab the single hand cable attachment with your left hand. Seated Cable Rows ditch the barbell in favor of a cable machine. The Dumbbell Front Raise is the superior exercise of the two, but the Raise in general pales in comparison to other lifts. Option 1: Slightly lean forward so that the lateral deltoid is now more in the line of force. To do a lateral raise, start in the same position as the front raise. Shoulders. Behind-The-Back Cable Raise. Cable Lateral Raise. Seated Cable Rear Laterals: Drop sets, 3 sets of 10/10/10; Incline Cable Lateral Raise: 3 sets of 12 reps (rest/pause two times per set) Cross-Body Upright Cable Row: 3 sets of 12 reps (using partial reps to extend the set) Parallel-Grip Cable Press: 2 rounds of 6 hops at 8 reps per hop Most lifters also find the cable side lateral raise to be easier on the shoulder joints in comparison to using dumbbells, which is a great added benefit. I use a variety of exercises to target the rear delts. With the use of the cable there is more continuous tension on the shoulder compared to a dumbbell. Band-Resisted Dumbbell Lateral Raises. Because the medial delts are directly fighting against gravity at the top of … Seated; Dumbbell . The cable lateral raise is one of the best ways to target the muscles of the shoulders. The front lateral raise is a variation of the lateral raise which has the lifter move the weights forward in the raise (instead of to the sides or back).Although the anterior delts get the brunt of the work with front raises, a number of secondary muscles get targeted as well for stabilization. The shoulder is a complex muscle. It works your front and lateral head. Found inside – Page 29Trapezius Lateral deltoid Latissimus dorsi Levator scapulae Supraspinatus ... front raise Dumbbell lateral raise Cable lateral raise Machine lateral raise ... This is the starting position Learn what muscle groups are activited, read about pro tips, view necessary equipment and explore tons of alternatives. Incline W-Raise. Dumbbell Rear Delt Raise – 3×6. Found inside – Page 140... ( Barbell ) Dumbbell Shoulder Press Incline Front Arm Raise ( Dumbbells ) Alternate Front Arm Raise ( Dumbbells ) Upright Row Dumbbell Lateral Raise Cable Lateral Raise Incline Side Lying Lateral Raise Barbell Power Clean and Press . Learn how to execute properly the Cable One-Arm Lateral Raise exercise with this simple guide. Found inside – Page 407dumbbell hack squat and lateral raise , 234 dumbbell swing and standing ... 44 French cable curl , 80 French curl , 73 with tubing , 84 Front deltoid pulley ... It’s common place to see a lifter stand straight up with no core, hip or lower body engagement and start swinging around heavy dumbbells fueled on the compensatory momentum generated from the torso … There is also minor use of the upper back (trapezius) as a synergist muscle. The side cable lateral raise is an isolation exercise for the side deltoid (shoulder). Lift the weights up to shoulder height, pause, and then slowly lower the weights back to the original position. Equipment needed: Dumbbells Stand holding a dumbbell in either hand by your side. As a complementary exercise, combine the cable front raise and the lateral cable raise in an upcoming shoulder workout session. Slightly bend your knees and lift the dumbbells laterally until … Making use of the of the cable machine, front arm raises are a great way to hit the anterior and lateral deltoids while maintaining strict focus throughout the lifting motion. To develop thick, round, three-dimensional shoulders, you need to give all three heads enough attention. ANTERIOR Cable Front Lateral Raises. Anatomy of the Lateral Raise. Lift: From a strong, stable base lift the cable to the side and away from your body. Sets: 3-4 sets. Dumbbell front raise strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. Tip: When it comes to performing single-arm cable side lateral raise, try standing in front of the cable, with the handle starting from behind your back. Saved by Lance Gonzales. Suitcase Row. Our dumbbell lateral raise standards are based on 214,000 lifts by Strength Level users. A Reverse-Grip Lateral Raise. Sumo Squat Alternating Upright Row. Step 2: Bend forward from the waist; your torso should be nearly parallel with the floor. The cable is running diagonally in front of your thighs. The cable front raise works many the same muscles as the lateral raise but has the added benefit of working the upper chest fibers and the lower traps. The position and movement are the same as the basic exercise (one-arm cable lateral raise), but you will need to stand between two cables, gripping each with the opposite hand. Found insideMachine cable front lateral pull-down Chin-up assist machine Standing cable ... extension apparatus Alternate arm and leg raises on ball Machine shoulder ... Band-Resisted W Raise . To perform cable lateral raises: Select a weight that you can lift with only one shoulder. Resting on a bench at an incline for this exercise makes it easier because you will not need to rely on activating the stabilizing muscles of the core and back as much. Set-up: Stand sideways next to a cable tower with a low-pulley attachment. Found inside – Page 386cables are held across the fiont of the body (thighs). o . ... offo - - - Now stretch the cables keeping the arms straight (like - - a Front Lateral Raise), ... Found inside – Page 207... Dumbbell shoulder press 3 or 4 6 to 12 2 minutes Cable lateral raise 3 or ... Thursday Incline chest fly 3 15 to 20 2 to 3 minutes Front lat pulldown 3 ... Found inside – Page 575... front raise 344 barbell overhead press with bands 334 barbell upright row 341 bent-over lateral raise 352 cable external rotation 358 cable front raise ... Dumbbell Side Lateral Raises. until the cable set strands are parallel to the floor. In addition, you will be lifting less load against gravity. Lateral raises primarily build and strengthen the lateral (or middle) head of the deltoid. But they’re not an isolation exercise. Thieme says lateral raises also work the anterior (or front) head of the shoulder, the trapezius, and the supraspinatus (one of the four muscles in the rotator cuff). Lateral Raises Grab the rope from the low setting with one hand. This type of cable lateral makes it easier to isolate your side deltoid and even the side-rear deltoid area because the plane of movement is more directly to the side of the body, whereas the regular cable lateral raise begins in the front of your body. Cable Lateral Raise exercise is a great isolation exercise that effectively targets the medial head of the shoulder. Presented by Real Jock Gay Fitness Health & Life. Lateral shoulder raises - cable vs dumbell Basically, between the two exercises listed in the title, which do you guys prefer? Sets: 3-4 sets. Though many lifters attempt to execute the lateral shoulder raise properly, one of the limiting factors that many unknowingly run into is the proper positional setup for this movement. This anterior or front deltoid, middle and lower trapezius, supraspinatus (rotator cuff), as well as the inferior digitations of the serratus anterior (boxer's muscle) act as supporting muscle groups during the exercise. The cable Y-raise is a fantastic exercise for the whole shoulder (deltoid). MOVEMENT (ACTION): Raise the left hand in a wide arc straight out to the side until your elbow comes up to the same level as your hand and shoulder. Front raises on an incline bench. Bent-over cable lateral raise looks similar to the standing bent-over dumbbell lateral raise, but it uses cables instead.Unlike dumbbell raises, where the resistance varies during the movement, the cable pulley affords a uniform resistance throughout the motion. Shoulder accessory movements are important for targeting the lateral and rear delts. Permit approvals can take between five and 30 days. Synergists:Lateral Deltoid, Clavicular (Upper) Pectoralis Major, Serratus Anterior, Middle and Lower Trapezius How to do Lateral Raise: Step 1: With a dumbbell in each hand, palms facing in, stand upright with your feet shoulder width apart and your arms down by your sides. This is your starting position. Step 2: With straight arms, exhale as you raise the dumbbells out to the sides until your arms are parallel with the floor. Step 3: Hold... An overhand, palms-down grip is the typical hand position for the standard lateral raise: As you lift the weights to the side, your palms face the floor. Cables offer something dumbbells and … Unilateral Front Raise With A Hip Thrust. To do the exercise; follow the instructions below; Grasp ballet bar if available for support. Found inside – Page 22510 Variation: Variable-Grip Dumbbell Front Raise . . . . . . . . . . . . . . . . . . . . . . . . . . 11 Barbell Front Raise . ... 18 Cable Lateral Raise. While the most common variation of the lateral raise is with a pair of dumbbells, you could also use kettlebells, bands, or a cable machine. These include: Bent-over lateral raises, prone dumbbell rear delt raises, lying cable rear delt flyes, high cable rear delt … The lateral raise is done by grabbing some dumbbells, kettlebells, or weight plates and raising our arms out to the sides, sort of like an ostrich might flap his wings. Instructions . Seated Arnold Press. Exercise Demo: Kneeling Dumbbell Lateral Raise. The cable lateral raise is an exercise variation that is very effective in building the outer portion of the deltoids. Seated Dumbbell Military Press. Exercises. Stand next to the pulley machine with your feet shoulder … The one-arm cable lateral raise is an isolated shoulder exercise that targets the deltoids, while increasing stability in both the wrists and the core. The Rear Lateral Raise helps the delt get a complete stretch from extension behind the back, through midline and then across the front of your body. How to do. Core, Legs, Shoulders, Total Body. Lying Lateral Raise; Also see Dumbbell Lying One Arm Rear Lateral Raise. Dumbbell Front Raises – 3×6. Grasp a barbell infront of you utilizing a shoulder width grip with both hands, proceed to raise the barbell infront of your physique with straight arms to head height before lowering in a controlled manner. You’ll need a cable tower to pull the cable simultaneously with both hands. Legs, Shoulders, Total Body. Found inside – Page 120Isolation- Front deltoid raise, side deltoid raise, bent-over deltoid raise, ... seated machine lateral raise, Arnold press, band pull-apart, cable internal ... Starting position. The primary muscles at work are the deltoids, and more specifically, the anterior deltoid during the front and front lateral raise and the lateral deltoid during the lateral and front lateral raise. Stand with a slight bend in your knee, core engaged. In addition, other muscles that the single arm cable front raise work include lateral deltoid, serratus anterior, and upper pectoralis major. The traditional way is to hold the arms down as if you were holding two suitcases, strands stretched in front of the thighs, then raise each arm laterally. Found inside... One-Arm Clean and Press Prone Shoulder Press Alternating Front Dumbbell Raise Cable Lateral Raise Dumbbell Upright Row Bench Rear Lateral Raise Target: ... Found inside... squat Barbell step up Front racked barbell diagonal lunge Barbell lateral ... device Swiss ball bridge with leg raise Single-leg alternate arm cable ... Front Lateral Raise. The front head is heavily involved in all pressing exercises. Found insideHere is what you will be doing on Day One: CHEST SHOULDERS Bench press—1 set Side lateral raise—1 set Incline flye—1 set Front lateral raise—1 set Cable ... Bent-Over Lateral Raises – Targets the rear delts; Lateral Raises – Targets the side delts; Machine-Based Lateral Raises – Cable machines give you an option to perform the front raise. Found inside – Page ix... Plate Front Raise Dumbbell Lateral Raise Cable One-Arm Lateral Raise Cable One-Arm Bent-Over Rear-Deltoid Raise Dumbbell Rotating Lateral Raise Biceps ... Barbell upright rows and seated rear lateral raises have proven effective, too. Cable one-arm lateral raise can be done in an overhand grip, in which case they will be more likely to use the “rear” portion of the middle deltoid where it joins the back of the shoulder. While you may need to use less weight with this version of the movement, the intense burn will tell you just how hard you are hitting the lateral delts. The cable lateral raise targets the lateral … Side Plank with Arm Raise. Incline Dumbbell Raises. The three deltoid heads of the shoulder include the anterior (front) deltoid, the posterior (rear) deltoid, and the middle deltoid. One-Arm Cable Raise. Last, but not least on this list of lateral-raise fixes is the … Found inside... raise Variations: Banded lateral raise Unilateral cable lateral raise Dumbbell front raise Variations: Banded front raise Cable front raise Front ... Some people also refer to this exercise as a cable shoulder raise. Weight Unit. Overhead Press – 3×10. Make sure you use an equal weight on both sides for symmetrical gains. Again, we’re positioning the arm behind the back to get that extra stretch on the middle delt every time. At this time, however, I cannot maintain proper form even on the lowest weight. Found inside – Page 1DB full overhead lateral raise 2b. Bentover cross cable rear delt fly 2 × 10 Week 2 3 × 12 Week3 4 × 10 Stand upright with your feet shoulder-width apart. Along with the dumbbell armpit row and upright row, the cable Y-raise is one of very few exercises that targets the lateral … Unlike other Row variations, they are performed in a seated position. Bent-Over Cable Lateral Raise Exercise Guide. Found inside – Page 3310, 15 Lateral Raise Cable Lateral Raise Reverse Pec—Deck Flye #49 GET RIPPED 1 #45 FRONT DELT PRIORITY EXERCISE SETS REPS EXERCISE SETS REPS Smith Upright ... Reps: 12-15. The front lateral raises uses the front part of the shoulder (anterior deltoid). There are lateral raise exercise variations such as seated bent-over lateral raise, bent over cable lateral raise, dumbbell lateral raise, and many others. Found inside – Page 174... 80, 133 Cable Crossover Crunch . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .27 Cable Crunch . ... .71 Front Dumbbell Raise . Learn how to do dumbbell lateral to front raises. Set-up: Stand sideways next to a cable tower with a low-pulley attachment. Cable . The best advice is to pick the variation of lateral raise that helps you feel your lateral delts working the most, and get better at … Standing slightly behind the tower, grasp the handle with your far hand and establish a tall, braced posture. Cable Triceps Kick-Back. The cable lateral raise is an exceptional isolation pull exercise used to target the lateral or side deltoid muscle. Grab the handle with one hand and the tower with the other, to brace … The bent over lateral raise is a variation of the lateral raise which has the lifter move the weights outwards (laterally) as the torso itself is forward to varying degrees (instead of being vertical). Below is a list of the specific muscles groups targeted by this shoulder raise variation. Posterior Deltoid (Back) Tempo: 2-0-X-0 (alternating arms with no rest in between until all sets are complete – make sure to start with your weak side) Conclusion. Variations on the Lateral Raise. Front/Side Raise Combo Found inside – Page 316146 25.3 Front-facing ......................................... 147 26. One-arm Cable Rear Lateral Raise ........ 148 26.2 Straight-arm Extension . Sometimes the lateral raise can be tweaked to target specific regions of the shoulder that may or may not make it clear as to is it a push or a pull exercise. If you want to appear wider up top, then you’ll definitely want to incorporate this type of exercise into your training regime. Found insideThe bells should now be hanging in front of your knees. ... Cable. Lateral. Raise. You'll need a cable system that has 2 sides so you can stand between them ... lateral raise - cable. It is an isolation exercise that exercises one side of your upper body independently. You can do this either seated or in a standing position. Your priority should be the Overhead Press family. Stand facing side with resting arm toward low pulley. Benefits of the lateral raise. EXERCISE 1 Plate Raises. Alternative Exercises Standing Dumbbell Lateral Raise, Seated Dumbbell Lateral Raise, Cable Lateral Raise. Found inside – Page 432... lateral raise, 238 cable shrug, 237, 237 front raise, 239, 239 kneeling external rotation, 240, 240 measuring, 303 multistation-gym exercises for, ... Lateral raises target the middle delts and front raises target the front delts. Here, your front delts … In addition to that, the article includes alternative exercises that you can do such as the resistance band reverse fly, among others. Cable Front Raise. Standing slightly behind the tower, grasp the handle with your far hand and establish a tall, braced posture. Attach a handle to the lowest pulley and stand to one side of the cable machine. Barbell Upright Row. Instructions. My own personal preference leans towards cables since they maintain constant tension, and thereby allow more effective range of motion in the exercise. Vince Gironda also taught a dumbbell swing exercise, which has you alternate from back to front when the dumbbells reach the top, to address the whole side deltoid. Option 2: Perform the exercise on an incline bench which is the same idea. Found inside... Cable lateral raise- single arm Cable bent over lateral raise-single arm Workout 5 (supersets) 1a Seated dumbbell press 1b Seated front raise 2a Lateral ... Arnold presses are great to increase the size and strength of your shoulders. Synergists:Lateral Deltoid, Clavicular (Upper) Pectoralis Major, Serratus Anterior, Middle and Lower Trapezius TRX W Raise. The cable front raise, as the name suggests, is a simple machine variation performed with the cable machine, allowing you to keep the resistance on your shoulders throughout the entire movement.By emphasizing the front part of your shoulders, it increases strength and stability while promoting muscle growth. Step 2: Turn away from the pulley and hold your arm straight down so that the hand cable attachment is in front of your thigh. Raise the dumbbells up to the shoulder height with your palm facing towards you. Found inside126) 21.2 ...front 21.3 ...seated with low cables 22. Smith machine military press (p ... One-arm cross cable lateral raise (p. 132) 24.2 ...behind-the-back ... This simple … If you want to stray from the classic standing lateral raise, you can switch things up by making a few tweaks. The front-side delt tie-in develops with a cable lateral raise performed behind the body or with a behind-the-neck overhead press. The single arm cable front raise is good at exercising the delts. Lower to starting position slowly – do NOT rest – repeat. 2. Found inside – Page 100Beginner/intermediate Upright row cable Shrug Lateral raise advanced Front raise cable muscle-Up dumbbell cable Press Unilateral Shoulder Press Lateral ... How to do Bent-Over Cable Lateral Raise: Step 1: Choose a weight and grasp the handle of the low pulley with your right hand. A reverse-grip lateral raise is done with an underhand, palms-up grip. Side Lateral Raise With An Internal Rotation. The cable front raise, as the name suggests, is a simple machine variation performed with the cable machine, allowing you to keep the resistance on your shoulders throughout the entire movement.By emphasizing the front part of your shoulders, it increases strength and stability while promoting muscle growth. It consists of three heads – front (anterior/front deltoid), side/middle (lateral/side deltoid), and rear (posterior/rear deltoid) – each of which performs a different function. One-Arm Cable Lateral Raise. Hanging off of a smith machine or barbell with one arm, grasp a dumbbell in the opposite arm and lean into the arm grasping the dumbbell. Found inside – Page 113... Baker (2006) table 13.14 exercise Squats Calf raises Lat pulldown Seated ... raises Cable machines Single arm row Resistance band press Lateral/front ... The cable lateral raise primarily works the shoulder muscles particularly the middle deltoids. Front Lateral Raise. Seated; Full Can Lateral Raise; See Lateral Deltoids for more exercises, particularly: Dumbbell . One-Arm Cable Lateral Raise. Next we’ll move to the Middle Delt Raise. Found inside... Curlboth arms Hammercurl Shoulders: Lateral cable raise S HOULDERS Front cable raise Bentover lateral cable raise Military press Lateralraise Standing ... Found inside – Page 63SET · Compound Set: Side Lateral Raises - 3 sets x 8, 8 reps - rest 60s CABLE FRONT RAISES (L/R) 4 sets x 10 reps (2011) - rest 45s · (2s lower - 0 - 1s ... Exercises you should definitely consider within your pull day include: Lateral Raises (Dumbbell) Front Raises (Dumbbell) Rear Deltoid Fly (Stack & Pin Machine or Dumbbell) Face Pulls (Cable with Rope) Upright Row; Rotating Your Pull/Push Workouts Perfect Peak Contraction. Expand submenu Exercises Collapse submenu Exercises. Reps: 12-15. Standing with feet about shoulder width apart, arms along the body and a dumbbell in each hand. Grasp dumbbell cable attachment. A 2014 study conducted at the University of Wisconsin tried to identify the best exercises for activating the lateral deltoid.. Incline Cable Front Raises. You’ll also be using the serratus anterior, traps, anterior deltoid and supraspinatus for support. Seated Behind-The-Neck Press. Found inside – Page 575... front raise 344 barbell overhead press with bands 334 barbell upright row 341 bent-over lateral raise 352 cable external rotation 358 cable front raise ... One Arm Side Lateral Raise. Dumbbell kick-backs are a good exercise. Raising The Weights Out In Front Of Your Body Rather Than To The Sides. 693. Most people can … While this is not an isolation exercise, it does focus on one particular part of the body. Found insideLow Pulley One-Arm Cable Row T-Bar Row Supported T-Bar Row Machine Row Back ... Lateral Raise Cable Lateral Raise Machine Lateral Raise Dumbbell Front Raise ... Shoulder Burnout Workout. Kick-backs using a cable, with … Found inside – Page 471... 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