Lateral DumiBell Raises

Sternocleidomastoid

1st rib

Posterior deltoid Anterior deltoid Middle deltoid

Deltoid

Trapezius

Pectoralis major

Glenoid Cavity Trapezius

Clavicle

Humerus Scapula Sternum Rib

[2] Dumbbells behind [3] Dumbbells in front INITIAL POSITIONS: VARIATIONS

SUPRASPINATUS MUSCLE ACTION

Triceps brachii

Medial head Long head

Supraspinatus

Spine of scapula

Scapula

Acromion

Greater tubercle

Head of humerus Glenoid cavity

Pectoralis Abdomital Head

The supraspinatus helps the deltiod raise the arm laterally and helps keep the head of the humerus in the glenoid cavity.

Humerus

Stand with a straight back, with legs slightly apart, arms hanging next to the body, holding a barbell in each hand:

• Raise the arms to horizontal with the elbows slightly bent.

• Return to the initial position. This exercise mainly uses the middle deltoid.

The three divisions of the deltoids create a multlpennate muscle whose different fiber directions converge on the humerus. Their function is to support relatively heavy weight and to move the arm through its full range of motion with precision. Therefore, it is important to adapt training to the specifics of this muscle by varying the initial position of the movement (hands behind, to the side, or in front). This thoroughly works all the fibers of the middle deltoid. Because everyone's physical structure is different (length of the clavicle, shape of the acromion, and height of the insertion at the humerus), you must find the angle of the initial position that is best for you. Lateral raises contract the supraspinatus, although you can't see this because it is located deep in the supraspinatus fossa of the scapula (shoulder blade), where It attaches to the lesser tubercle of the humerus.

[2] Dumbbells behind [3] Dumbbells in front INITIAL POSITIONS: VARIATIONS

The supraspinatus helps the deltiod raise the arm laterally and helps keep the head of the humerus in the glenoid cavity.

Sternocleidomastoid

SUPRASPINATUS MUSCLE ACTION

Trapezius

Pectoralis major

1st rib

Clavicle

Posterior deltoid Anterior deltoid Middle deltoid

Deltoid

Triceps brachii

Medial head Long head

Teres major Latissimus dorsi Serratus anterior External oblique Rectus abdominis Gluteus medius Iliopsoas Pectineus Tensor fascia lata Adductor longus Sartorius

Pubic symphysis Os coxa Sacrum

Pubic symphysis

Femur

Gracilis

Supraspinatus

Acromion

Greater tubercle

Head of humerus Glenoid cavity

Coracobrachialis Biceps brachii

Humerus Scapula Sternum Rib

Spine of scapula

Scapula

Humerus

Raising the arm above horizontal contracts the upper part of the trapezius; however, many bodybuilders don't work above horizontal so that they isolate the the lateral deltoid. This exercise should not be performed with heavy weights, but instead in sets of 10 to 25 reps, while varying the working angle without much recuperation time until you feel a burn. To increase the intensity, maintain an isometric contraction for a few seconds with the arm at horizontal between each repetition.

Pennate Muscle

CONVERGENT PENNATE

MUSCLE MUSCLE

CONVERGENT PENNATE

MUSCLE MUSCLE

A pennate muscle displaces greater weight than a convergent muscle but over a shorter distance.

During lateral raises, because the pennate fibers of the middle deltoid produce great force but weak contraction, they work synergistically with the anterior and posterior deltoids to bring the arm to horizontal.

The sum of the actln* and myosin* filaments of a fusiform muscle is equal to its transverse section A.

The sum of the actin and myosin filaments of a pennate muscle Is equal to the sum A of its oblique sections A1 and A2.

*The motor elements of a muscle whose maximum force of contraction is approximately 5 kg per cm2 per second.

Getting Started With Dumbbells

Getting Started With Dumbbells

The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.

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Responses

  • Iona
    Where does the DELTOID brachii insertion?
    5 years ago
  • allison
    What muscles does the lateral raises work?
    5 years ago
  • LEONARD
    What muscles are involved in lateral raises?
    5 years ago
  • Senay
    How to build rib muscles dumbells?
    5 years ago
  • Alfredo
    What muscles do side raises work?
    4 years ago

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