Sidelying Lateral Raises

Lie on one side on the floor or on a bench holding a dumbbell with an overhand grip:

• Inhale and raise the arm to vertical.

• Exhale at the end of the movement.

Unlike standing raises, which progressively work the muscle to maximum intensity at the end of the movement (when the arm reaches horizontal), this exercise works the deltoid differently by focusing the effort at the beginning of the raise. Sets of 10 to 12 repetitions work best.

Comment: This movement contracts the supraspinatus, the muscle mainly responsible for initiating abduction. Varying the initial position (dumbbell in front of or behind the thigh) allows you to work all the deltoid fibers.

Posterior deltoid

Deltoid, multlpennate middle deltoid

Back Muscles Abduction

Comment: This movement contracts the supraspinatus, the muscle mainly responsible for initiating abduction. Varying the initial position (dumbbell in front of or behind the thigh) allows you to work all the deltoid fibers.

BACK

Clavicle

Pectoralis Abdomital Head

Anterior deltoid

FRONT

Anterior deltoid

Posterior deltoid

- Humerus

Clavicle

Deltoid, multlpennate middle deltoid

FRONT

BACK

Back Muscles Abduction

Brachials

Anterior deltoid

Middle deltoid

Sternocleidomastoid

Trapezius

Triceps brachii, medial head

Anterior deltoid

Middle deltoid

Deltoid

Triceps brachii long head

Posterior deltoid

Coracobrachial^

Latisslmus dors!

Pectoralis major

Rectus abdominis, under the aponeurosis

External oblique

Extensor carpi radlalis longus Anconeus Extensor carpi ulnaris Rexor carpi ulnaris Extensor carpi brevls

Extensor digrtorum

Abductor pollicls longus Extensor pollicls brevis

Grasp the handle with the arm next to the body:

• Inhale and raise the arm to horizontal.

• Exhale out at the end of the movement. This exercise mainly develops the middle del-told. Because the muscle Is multipennate, composed of many fibers in the shape of a feather, it is best to vary the working angles in order to work all the fibers.

Anterior deltoid

Clavicle

Posterior deltoid

Head of humerus

Middle deltoid

DELTOID ACTION

Sternum

Glenoid cavity

Humerus

FINAL POSITION

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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