Dumbbell Set | Dumbbell exercise chart. Fitness Equipment

The dumbbell lateral raise is a popular and effective exercise for stimulating the lateral head of the deltoids. The lateral (or middle) head of the deltoids is the muscle head which composes the central region of the shoulder, therefore responsible for the general width and broadness of the shoulders. The abduction of the shoulder during the exercise also stresses the front shoulder head somewhat, with greater emphasis being placed on this head if a hammer/neutral grip is taken (palms facing away from body), or if the elbows are below the level of the wrists during the execution of the movement.

The exercise can be performed standing or seated, with the latter restricting body momentum to a greater degree which ensures proper form. As briefly mentioned, it is important to keep the elbows higher or at the same level as the wrists during the upper phrase of the lift. This ensures maximum stimulation of the lateral head, whilst minimising the front deltoid involvement which can become overpowering if the wrists are allowed to become high. The elbows should have a slight bend during the exercise, and remain fixed to ensure the resistance remains constant. Allowing the arms to bend as the dumbbells are raised will reduce the relative resistance and the exercise will become easier.

The raise is a great choice at the end of the shoulders session, taking the muscle to total fatigue. The exercise is also a wise choice for beginning a shoulder workout, allowing for the pre-exhausting of the deltoids before the over head pressing is performed. As with all exercises, never sacrifice form for the weight lifted. Ensure the muscle receives continual stress by performing the exercise in a controlled manner.

A moderate repetition range will prove fruitful for muscle hypertrophy (growth). The exercise is not really suitable for relatively heavy loads, with excessive stress placed solely on the shoulder joint.

Article Source: EzineArticles.com