![]() ![]() You can watch a quick demonstration here. Repeat the sequence for a desired number of repetitions.Įlevator raises are very simple, yet challenging.Lower your arms completely back down to your sides.Next, lower your arms down half of the way, and then lift them back up to shoulder height. Partially lower your arms one-third of the way down, and then lift them back up to shoulder height.Raise your arms simultaneously to shoulder height.Lock your arms close to your body and hold the dumbbells in both hands.The purpose of elevator lateral rises is to increase the time the muscle spends under tension and thus stimulate more growth. You can watch this video for a quick brief on how to do eccentric lateral raise. Hold this position for 1–3 seconds and then slowly lower your arms back down to your sides, keeping them locked in an extension.Now, extend your elbows so that your arms are straight out to the sides, making a “T” shape with your body, and your palms are facing down.Bend your elbows to 90 degrees and raise them out to the side, up to shoulder height.This adds resistance - and challenge - to the move. In this exercise, you increase muscle tension by extending the amount of time the arms are raised. Relax your grip after every repetition.Ĭheck out this video for a quick demonstration.Lower the dumbbell in a controlled manner until you rest them on the bench.Raise your arms until they’re at shoulder height.With one dumbbell in each hand, extend your arms out to the side and allow the dumbbells to rest on the bench.This exercise is better performed with dumbbells rather than cable pulleys. The dead-stop lateral raise reduces the momentum and thus increases the tension your muscle gets. There are a few variations to cable lateral raise to spice up your workout. Pay special attention to the key points to ensure proper form. Summaryįollow the instructions above to perform a one-sided cable lateral raise. If you need more elaboration, check out this video for a demonstration. Release the load slowly to the starting point.Exhale, lift the weight up to shoulder level, and pause for 1–5 seconds.Use relatively low weights to keep all focus on your mid-shoulder.Do at least 10–15 reps per set for each arm.Let the cable come to a complete stop before beginning the next repetition. Hold your position for 1–5 seconds, and then inhale while slowly lowering the weight back.Avoid rotating your arm as you raise the stirrup, and keep your focus on the area you want to train - your middle shoulder.Slightly bend your elbow to a 10- to 30-degree angle and raise your arm sideways until it’s level with your shoulder, exhaling as you lift. ![]() Now, reach across your body and grab the stirrup with your outside arm.You can also place your free hand on the machine for support. ![]()
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