Lateral Raise Technique For Huge Delts | Targeting The Muscle Series

Dr. Mike from Renaissance Periodization provides detailed tips for effectively performing dumbbell lateral raises to target the side deltoid muscles.

Summary

  • Dr. Mike emphasizes the importance of managing momentum to enhance muscle engagement during the exercise.
  • He suggests experimenting with the degree of elbow bend to find the most comfortable and effective position for the individual.
  • Different ranges of motion are explored, with Dr. Mike explaining how each can affect the exercise and offering options based on shoulder health.
  • He also advises on hand and finger positions, including pinkies up, thumbs up, or neutral, to maximize deltoid activation and comfort.
  • Pausing at the top of the movement is recommended for those struggling with the mind-muscle connection.

Chapter 1

Introduction and Tip 1: Managing Momentum

0:01 - 1 min, 30 sec

Dr. Mike introduces the dumbbell lateral raise and explains how to manage momentum to target the side delts.

Dr. Mike introduces the dumbbell lateral raise and explains how to manage momentum to target the side delts.

  • The audience applauds as Dr. Mike begins the video.
  • He introduces the dumbbell lateral raise as the exercise to target side delts.
  • Tip 1 focuses on managing momentum by controlling movement on both concentric and eccentric parts of the lift to enhance muscle activation.

Chapter 2

Tip 2: Degree of Elbow Bend

1:35 - 35 sec

Dr. Mike discusses how varying the degree of elbow bend can affect comfort and effectiveness during the exercise.

Dr. Mike discusses how varying the degree of elbow bend can affect comfort and effectiveness during the exercise.

  • He advises trying different elbow positions, either locked or slightly bent, to discover what feels best for the individual.
  • The goal is to find a pattern that maximizes deltoid activation without causing discomfort.

Chapter 3

Tip 3: Exploring Ranges of Motion

2:14 - 36 sec

Different ranges of motion for the lateral raise are explored to accommodate individual shoulder health and preferences.

Different ranges of motion for the lateral raise are explored to accommodate individual shoulder health and preferences.

  • Dr. Mike explains that the range can vary from slightly below parallel to super ROM (range of motion) where the arms go all the way up.
  • He suggests trying different ranges to find which provides the best muscle activation and comfort.

Chapter 4

Tip 4: Modifying Range of Motion for Constant Tension

3:26 - 1 min, 5 sec

A modification to keep constant tension on the side delts is to limit the motion to a 45-degree range at the bottom.

A modification to keep constant tension on the side delts is to limit the motion to a 45-degree range at the bottom.

  • Dr. Mike suggests stopping at about 45 degrees to maintain active delts throughout the movement.
  • He notes that while this isn't necessarily better, it can improve mind-muscle connection.

Chapter 5

Tip 5: Hand and Finger Position Variations

4:35 - 41 sec

Dr. Mike advises playing with hand and finger positions, including pinkies up, thumbs up, or neutral, to find what works best.

Dr. Mike advises playing with hand and finger positions, including pinkies up, thumbs up, or neutral, to find what works best.

  • He suggests experimenting with three different hand positions to see which one maximizes side delt activation and is most comfortable.

Chapter 6

Tip 6: Utilizing Pauses at the Top

5:21 - 37 sec

Pausing at the top of the dumbbell lateral raise can help enhance the mind-muscle connection for those struggling with it.

Pausing at the top of the dumbbell lateral raise can help enhance the mind-muscle connection for those struggling with it.

  • Dr. Mike recommends a pause at the top for one second before lowering slowly to activate the side delts and improve focus on the target muscle.

Chapter 7

Conclusion and Call to Action

6:00 - 26 sec

Dr. Mike concludes the video with a call to action for the audience to engage with the content and provide feedback.

Dr. Mike concludes the video with a call to action for the audience to engage with the content and provide feedback.

  • He encourages viewers to like, subscribe, and comment on the video.
  • Dr. Mike invites the audience to suggest exercises they want to learn more about for future videos.

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