Why Does This Work During Lateral Raises?

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Modern Meathead Notes:

• Rotation of the upper arm will determine which of the deltoids is in the best position to move the dumbbell upward.

• When performing raises with a dumbbell, the deltoid which is facing the ceiling will perform the greatest proportion of work compared to the others.

• To train the front delts with a raise, angling your palms toward each other - or toward the ceiling - is not a bad starting point.

• To train the middle delts with a raise, angling your palms downward - toward the floor or even “behind” you - is not a bad starting point.

• To train the rear delts with dumbbells, you’d need to bend over forward so that your pinkies were facing the ceiling the whole time.

  • This is the typical bent-over reverse flye, which should likely be done seated or with a bench chest support for maximal stability.

The video lecture below is a 30-minute in-depth guide on all things lateral raises you need to know.

In this video, you’ll learn:

• Joint mechanics of raising.

• How to load the body to optimize for delt recruitment.

• Setup and execution tips to train all of the delts.

• How to troubleshoot discomfort and pain with delt training.

• Why using more ROM isn’t always better for training delts.

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