Lateral Dumbbell Raises

Lateral Dumbbell Raises

Dumbbell front raises can be one of the chief anterior deltoid developers. They have been used by bodybuilders and strength trainers for many decades to develop a fine sweep at the front of shoulder. Although the major size of the shoulder should come from heavy pressing motions such as the military press and upright rows, to develop a well defined deltoid it is essential to do some isolation work on the shoulder with dumbbell front raises for the anterior deltoid lateral raises for the lateral portion and rear deltoid raises for the posterior portion of the shoulder.

The way dumbbell front raises are conducted are essential to illicit muscle growth. Good form must be maintained throughout, if the stress is to load the anterior deltoid efficiently. First of all it is important not to add too much weight. If the load is too heavy it is near impossible to maintain good form and often the weight is swung up rather than lifted with the anterior deltoid. From standing the dumbbells should be placed on the front of the thighs with the hands pronated (facing downwards) the dumbbells can then be raised individually, (my preference) or simultaneously. The dumbbells should be raised up in an arc as if a hand on a clock taking the dumbbell all the way up to 11 o clock. The dumbbell should then be lowered back down under control taking around two seconds to do so. The lowering portion (the negative) should be emphasised as this portion is where much of the muscular stress takes place. Throughout completing the dumbbell front raises the glutes should be kept tight to prevent unwanted motion occurring at the core, if you are struggling with form on the dumbbell front raise it can also be conducted seated as this can really emphasise stress on the deltoid.

There’s a lot of talk now days of ‘functional fitness’ and as you know I am a keen advocate of this with most of my training based around heavy compound lifts. However there is also a lot of misinformation surrounding this too. There has been a demonising of so called ‘isolation’ type exercises like the dumbbell front raise- purporting them as useless. This is generally banded around by people who have very little foundation in strength training or indeed true knowledge. In truth there is no such thing as an isolation exercise- especially when working with free weights. Consider the dumbbell front raises. As you initiate the lift first of all the glutes are kept tight to prevent spinal extension, as the dumbbell is raised the anterior deltoid starts to work lifting the weight upwards, in conjunction to a lesser degree the lateral head also assuming some of the work but also the posterior fibres of deltoid adding stability to the lift. The core now has to stiffen to prevent the individual from rocking backwards so static stability is built into the abdominals, T.V.A and spinal extensors. The rotator cuff stabilises the shoulder all the way through the dumbbell front raise, preventing external and internal humeral (shoulder) rotation. The pectoral muscle also fires as a secondary mover all the way through the lift although to a lesser degree than the anterior delt.

Dumbbell Front Raises are well worth including in your program for both size and strength. For more information on my training techniques follow my extreme fitness link below

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