UB-SHOULDERS-X-LATERAL-RAISE


LATERAL RAISE


CLICK ON IMAGE TO ENLARGE


LATERAL RAISE VARIATIONS


ANTERIOR-LATERAL-POSTERIOR DELTOID, UPPER TRAPEZIUS
– DB Lateral Raise 4 Variations


Analysis of Lateral Raise Variations and Frontal Raise in Competitive Bodybuilders – 2020 – Coratella
Procedure
– Concentric and Eccentric phase; 10 competitive bodybuilders
Concentric Range Results for the Lateral Raise
Anterior or Front Deltoid: straight arm thumbs up 75% . flexed elbow thumbs neutral 65% . straight arm thumbs neutral 35%
Lateral or Side Deltoid: straight arm thumbs neutral 55% . straight arm thumbs up 50%flexed elbows thumbs neutral 35% 
Posterior or Rear Deltoid: straight arm thumbs neutral 55% . flexed elbow thumbs neutral 55% . straight arm thumbs up 35%
Upper Trapezius: flexed elbows thumbs neutral 35% . straight arm thumbs neutral 30% . straight arm thumbs up 30%

1


LATERAL RAISE vs. OVERHEAD PRESS


ANTERIOR-LATERAL-POSTERIOR DELTOID
– DB Lateral Raise vs. Overhead Press


Different Shoulder Exercises Affect the Activation of Deltoid Portions in Resistance-Trained Individuals – 2020 – Campos
Procedure
– 13 men experienced in strength training; maximum isometric voluntary contraction (MVIC); one set of 12 repetitions with the load of 60% 1RM
Exercises
(1) bench press: 165% bi-acromial distance with the elbows extended; lowered bb until shoulders reached a horizontal abduction of approx 45 below the trunk line
(2) dumbbell fly: lowered db until shoulders reached a horizontal abduction of approx 45 below the trunk line
(3) shoulder press overhead seated back to upright bench: 135° shoulder adduction
(4) lateral raise  – thumbs up – seated back to upright bench: perform 90 of shoulder abduction from the anatomical position
Results
Anterior or Front Deltoid: shoulder press 35% . lateral raise thumbs up 20% . bench press 20% . db flye 20%
Lateral or Middle Deltoid: lateral raise thumbs up 30% . shoulder press 30%
Posterior or Rear Deltoid: lateral raise thumbs up 25% . shoulder press 10%

1


LATERAL RAISE vs. OTHER EXERCISES


ANTERIOR-LATERAL-POSTERIOR DELTOID
– DB Lateral Raise, Cable Lateral Raise, Reverse Fly, Incline Row elbows out, DB Overhead Press


ACE Research – Top Shoulder Exercises – 2015 – Sweeney – PDF Thesis .
Exercises
DB Overhead Press
Bent Arm DB Lateral Raise thumbs neutral . Straight Arm Cable Lateral Raise

Seated Rear Lateral Raise – Reverse Fly .
45º Incline Row elbows out
Results
Anterior or Front Deltoid: DB OHP 75% . DB Front Raise 55%
Lateral or Middle Deltoid: Incline Row 85% . DB Lateral Raise 80% . Cable Lateral Raise 75% . BB Upright Row 70% . Seated Rev Fly 70% . DB OHP 60%
Posterior or Rear Deltoid: Seated Reverse Fly 75% . Incline Row 70%

1


ANTERIOR, MIDDLE & POSTERIOR DELTOID
– Lateral Raises, Reverse Pec Deck, Incline Lat Pulldown, Seated Machine Row
– Shoulder Press, Bench Press, Pec Deck


EMG of the Deltoid Between Different Strength Training Exercises – 2013 – Botton, Wilhelm, Pinto, Ugjni, Lima
Exercises
Smith Machine Shoulder Press; Bench Press; Pec Deck
DB and Cable Crossover Lateral Raises
Seated Row elbows up (see photo above)
Reverse Pec Deck (see photo above)
Incline Lat Pull elbows up (see photo above)
Results
Anterior Deltoid: Smith Shoulder Press 70% . Bench Press 55% . Pec Deck 50%
Middle Deltoid: DB Lateral Raise 55% . Cable Lateral Raise 55% . Reverse Pec Deck 50% . Seated Row 40% . Smith Shoulder Press 25%
Posterior Deltoid: Reverse Pec Deck 90% · Inclined Lat Pulldown 55% · Seated Row 50% . DB Lateral Raises 35% . Cable Lateral Raise 35%


.

Comments are closed.