Thursday, July 14, 2016

Lateral Raise (PowerBlocks Seated)


Target Muscles: Medial deltoids, Triceps, Anterior deltoids
Starting Position:
1. Stand with your feet hip-width apart, or sit on a bench.
2. Hold a PowerBlock (or Dumbbell) in each hand, arms straight at your sides and hands facing inwards.
The Movement:
1. Keep your elbows very slightly bent (at 10°) and raise the PowerBlocks (or Dumbbells) out to the sides.
2. Raise them until your elbows and hands are level with your shoulders - i.e. parallel to the floor. Your palms should face the par. Hold momentarily.
3. Slowly return to the starting position, resisting the weight on the way back down.
Tips:
• Your little finger should be higher than your thumb at the top of the movement, as if you were pouring water from a jug.
• Do not swing the PowerBlocks (or Dumbbells) out or lean back as you raise them. Keep your body very still.
• Lead with your elbows rather than your hands.
Variations:
Single arm: Lateral raises can be performed using one arm at a time. Hold on to an upright support with the other hand to help keep you steady. This allows you to concentrate fully on the move­ment and helps to prevent you swinging the PowerBlocks (or Dumbbells) upwards.
Cable lateral raise: The movement can be performed using a low pulley machine. You will need to use a lighter weight but this keeps more continuous tension on the deltoids.
Seated lateral raise: You can perform the movement sitting on the end of a bench. This reduces the tendency to generate momentum by swinging your body and is, therefore, a stricter movement. You may need to use lighter PowerBlocks (or Dumbbells) to complete the exercise in good form.