Lying Lateral raise

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This video demonstrates how to perform the Lying Lateral raise. It is a great lateral Deltoid exercise as it trains the lower portion of your shoulder range. This range is usually under no tension in a traditional lateral raise and so is a great addition to build your lateral Delts.

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise works your shoulders especially your lateral Deltoid
  2. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  3. It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
  4. In side lying, take hold of a dumbbell and hold it in your hand resting it on your outer thigh
  5. Make sure you are completely side on and keep your spine in a neutral position, especially in the neck
  6. Next squeeze your shoulder blade slightly down and back as to get a good shoulder posture
  7. Now lift the weight off your outer thigh, keeping your elbow quite straight.
  8. Move the weight slightly in front as you lift it to ensure that you are in scaption plane, which is safer for your shoulder.
  9. There is no point lifting the weight all the way up so stop just after 45 degrees
  10. Then control back to the start but don’t let the weight rest on your outer thigh then repeat
  11. For strengthening you should perform 6-10 reps to fatigue
  12. You should perform 3-5 sets with 3 minutes rests
  13. This session can be done 2-3 times per week
  14. For endurance you should perform 15-25 reps to fatigue
  15. You should perform 3-5 sets with no more than 30 second rests
  16. This session can be done 2-3 times per week

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