What To Know
- The lateral raise is a classic shoulder exercise that targets the lateral deltoid, the muscle responsible for shoulder abduction (raising your arms out to the sides).
- The leaning lateral raise is a variation of the traditional lateral raise where you perform the exercise while leaning forward at the waist.
- The traditional lateral raise activates the upper trapezius more than the leaning lateral raise, which can reduce the isolation of the lateral deltoid.
The lateral raise is a classic shoulder exercise that targets the lateral deltoid, the muscle responsible for shoulder abduction (raising your arms out to the sides). However, there’s a variation called the leaning lateral raise that has gained popularity in recent years. So, what’s the difference between these two exercises, and which one is better for building bigger shoulders?
Let’s dive into the details of each exercise, their benefits, drawbacks, and ultimately, help you determine which one is right for you.
Understanding the Leaning Lateral Raise
The leaning lateral raise is a variation of the traditional lateral raise where you perform the exercise while leaning forward at the waist. This slight change in body position significantly alters the muscle activation and puts a greater emphasis on the lateral deltoid.
How to Perform a Leaning Lateral Raise:
1. Start by leaning forward at the waist, keeping your back straight and core engaged. You should feel a slight stretch in your lats.
2. Hold a dumbbell in each hand with your palms facing your body.
3. Raise the dumbbells out to the sides, keeping your elbows slightly bent. Your upper arms should be parallel to the floor.
4. Pause at the top of the movement for a second, squeezing your shoulder muscles.
5. Slowly lower the dumbbells back to the starting position.
Understanding the Traditional Lateral Raise
The traditional lateral raise is performed standing upright with your feet shoulder-width apart. This version places more emphasis on the lateral deltoid and the upper trapezius, the muscle that runs along your upper back.
How to Perform a Traditional Lateral Raise:
1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your body.
2. Raise the dumbbells out to the sides, keeping your elbows slightly bent. Your upper arms should be parallel to the floor.
3. Pause at the top of the movement for a second, squeezing your shoulder muscles.
4. Slowly lower the dumbbells back to the starting position.
Leaning Lateral Raise: Benefits and Drawbacks
Benefits:
- Increased Lateral Deltoid Activation: The leaning position allows for a greater range of motion and isolates the lateral deltoid more effectively.
- Improved Mind-Muscle Connection: The leaning position helps you focus on the contraction of the lateral deltoid, which can lead to better results.
- Reduced Strain on the Rotator Cuff: The leaning position can reduce strain on the rotator cuff muscles, which can be beneficial for people with shoulder injuries.
Drawbacks:
- Lower Weight Capacity: You may be able to lift less weight with the leaning lateral raise due to the increased leverage.
- Increased Risk of Lower Back Pain: If you have a weak lower back, the leaning position can put extra stress on your spine.
- Less Upper Trapezius Activation: The leaning position reduces activation of the upper trapezius compared to the traditional lateral raise.
Traditional Lateral Raise: Benefits and Drawbacks
Benefits:
- Greater Weight Capacity: You can typically lift more weight with the traditional lateral raise due to the more stable position.
- Increased Upper Trapezius Activation: The traditional lateral raise activates the upper trapezius more effectively, which can help improve shoulder stability and posture.
- Easier to Learn and Perform: The traditional lateral raise is easier to learn and perform, making it a good choice for beginners.
Drawbacks:
- Less Lateral Deltoid Isolation: The traditional lateral raise activates the upper trapezius more than the leaning lateral raise, which can reduce the isolation of the lateral deltoid.
- Increased Rotator Cuff Strain: The traditional lateral raise can put more strain on the rotator cuff muscles, especially if you use heavy weights.
- Limited Range of Motion: The traditional lateral raise has a limited range of motion compared to the leaning lateral raise.
Choosing the Right Exercise for You
The best exercise for you depends on your individual goals and needs. If you’re looking to maximize lateral deltoid activation and improve your mind-muscle connection, the leaning lateral raise is a good option. However, if you’re looking to lift heavier weights and activate the upper trapezius more, the traditional lateral raise is a better choice.
Tips for Performing Both Exercises
- Warm up properly before performing either exercise. This will help reduce your risk of injury.
- Use a weight that allows you to maintain good form throughout the entire range of motion. Don’t sacrifice form for weight.
- Focus on squeezing your shoulder muscles at the top of the movement. This will help you maximize muscle activation.
- Control the movement throughout the entire range of motion. Don’t let the dumbbells swing or drop.
- If you experience any pain, stop the exercise immediately.
Leaning Lateral Raise vs Lateral Raise: The Verdict
Ultimately, both the leaning lateral raise and the traditional lateral raise are effective exercises for building bigger shoulders. The best exercise for you depends on your individual goals and needs. If you’re looking to maximize lateral deltoid activation and improve your mind-muscle connection, the leaning lateral raise is a good option. However, if you’re looking to lift heavier weights and activate the upper trapezius more, the traditional lateral raise is a better choice.
Frequently Discussed Topics
Q: Can I use both the leaning lateral raise and the traditional lateral raise in my workout routine?
A: Yes, you can certainly incorporate both exercises into your workout routine. You can alternate between the two exercises or perform them on different days.
Q: What are some other exercises that target the lateral deltoid?
A: Other exercises that target the lateral deltoid include:
- Dumbbell Lateral Raise: This is a classic exercise that can be performed with dumbbells or cables.
- Cable Lateral Raise: This exercise provides a constant tension throughout the movement, which can be beneficial for muscle growth.
- Machine Lateral Raise: This exercise is a good option for people who want a more stable and controlled movement.
Q: How many sets and reps should I do for each exercise?
A: The number of sets and reps you should do depends on your individual fitness level and goals. A general guideline is to perform 3 sets of 8-12 reps for each exercise.
Q: How often should I train my shoulders?
A: You should train your shoulders 2-3 times per week, allowing for at least one day of rest between workouts.