Lateral lifting is one of the best known forms of exercise for isolated strain on the shoulder muscles. The deltoid muscle is divided into three parts, whereby lateral lifting with the expander trains the outer part of the shoulder. In comparison to the Biceps Curl or other exercises, lateral lifting at the highest point of the movement increases the efficiency of the muscles due to unfavorable lever ratios. Therefore, lower pulling resistances should be chosen for this exercise. You can find more information under side lifting with dumbbells
Muscles that are strained when lifting sideways
- Delta muscle (M. deltoideus)
- Upper bone muscle (Musculus supraspinatus)
to the musculature overview
- Delta muscle
- Biceps
- Triceps
- Large Pectoral Muscle
- Straight abdominal muscle
As with many other exercises in weight training, a step position is recommended when lifting sideways with the expander to allow the spine a larger contact surface. Both ends of the expander are wrapped around the wrists. The athlete stands with the front foot on the expander with a light upper body support.
In the starting position, the arms are stretched out to the side of the body. In the movement execution, the stretched arms are lifted sideways from the body until the arms and upper body form a right angle. The expander maintains tension during the entire movement.
Health sports The shoulder joint is mainly stabilized by the muscles involved. Especially in athletics or in rebound sports such as tennis, shoulder injuries are common. Although targeted training of the shoulder muscles cannot completely contain this risk, it can minimize it.
In health sports, the scope should first be increased before the intensity. This means more exercises instead of higher resistance. 15 to 20 repetitions are sufficient to achieve the desired goals.
Fitness In the fitness area, the number of repetitions is between 12 and 15 with a high training volume (integrate many exercises into the training plan). The goal is to maintain physical health and general fitness. The short length of the breaks enables the fitness athlete to complete many exercises with relatively little time.
The pause length is in the range of fitness by one minute. It is important that all parts of the shoulder muscles are trained equally. Bodybuilding This is about the cross-sectional enlargement of the muscles through targeted training stimuli. In order to set these stimuli, training must be done with increased intensities in the range of 8 repetitions. After the repetitions, the musculature has to be loaded in such a way that no more repetitions are possible.
