Narrow hips. Long limbs. Broad shoulders. Muscle development isn't limited to the upper body. As for the casual swimmer? Categories: Technique and Training. Related Articles. What's With the Growth? How to Master Your Backstroke Start. Because it shifts some of the tension away from the shoulders and towards the rotator cuff muscles instead.
This is because performing the movement in this fashion now involves more external rotation than abduction - the main role of the lateral deltoids. Just make sure that your hands are in line with the elbows as you raise them up: And as you perform each repetition, you should be thinking about leading with your elbows rather than raising the weight with your hands.
Performing the lateral raise while consciously driving the elbows upwards will increase the range of motion through which you can strengthen your deltoids and helps maximize shoulder abduction. If you're still struggling with this however, then I'd highly recommend incorporating kettle bell lateral raises. Performing lateral raises with kettle bells can better allow you to consciously lead with the elbows.
This is due to the way gravity acts on the kettle bells as you raise. Also, using kettle bells can be a good way to add a little bit of variety. So feel free to experiment and swap between dumbbells, cables, and kettle bells for your lateral raises.
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Click the button below to find out more about the 3-on-1 coaching program:. Find Out More! Another common mistake is allowing your traps to take over the exercises you are doing to strengthen your deltoid muscle. Having broad shoulders and strong lateral deltoids is dependent on ensuring that you avoid letting your traps takeover the exercises you do.
Bad posture and inadvertent shrugging in day-to-day activities causes over-activation of the trapezius muscle group which tightens as a result. This over-activity means that the upper traps take over many shoulder exercises such as the overhead press or the lateral raise.
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Stomach cancer. Whooping cough. Count: We have sent you a verification email. To verify, just follow the link in the message. Now Reading: 10 exercises to broaden and strengthen your shoulders. Share fbshare twshare pinshare Comments 0. Anterior deltoid: The front part of the shoulder. Medial or lateral deltoid: The middle part of the shoulder. Posterior deltoid: The rear part of the shoulder. You have to work on all of these muscle group along with the trapezius muscle in the upper back, for a truly satisfying shoulder session To target these muscles, weight training exercises are considered the best.
Muscle targeted: Deltoids, upper back and trapezius. Step 4: Pause for seconds and lower the weight back to the start position. Muscles targeted: Shoulder, serratus anterior, upper back, and triceps Step 1: Start with coming to a modified high-plank position. Step 3: Again push the floor to come to the starting position and complete one repetition.
Muscles targeted: Latissimus dorsi, posterior shoulder, rhomboids, scapular stabilizers and biceps Step 1: Stand straight in front of a barbell with your feet slightly apart from each other. Muscles targeted: Deltoids, back and shoulder muscles Step 1: Lie on a flat bench with your feet resting on the floor. Step 3: Slowly lower the weights out to the sides to bring them in line with your shoulders. Step 4: Hold for seconds and then bring them back to the starting point.
Muscles targeted: Lateral deltoid, upper trap, supraspinatus and serratus anterior. Step 1: Stand straight with your feet hip-width apart and hold a dumbbell in both your hands. Step 3: Hold this position for seconds then go back to the starting position.
Muscles targeted: Pectorals, deltoids, triceps and trapezius. Step 1: Stand straight with your feet hip-width apart and your back straight. Step 3: Stretch both your hands overhead dumbbells pointing towards the ceiling.
Step 4: Hold for seconds and then bring the weights back to the starting point. Muscles targeted: Trapezius, serratus anterior, deltoids and rotator cuff Step 1: Stand straight with your feet hip-width apart and hold a dumbbell in each hand.
Muscles targeted: Triceps, forearms, deltoids Step 1: Stand straight with your feet hip-width apart and hold a dumbbell in each hand. Muscle targeted: Trapezius, rhomboids and upper back Step 1: Stand straight on the ground with your feet slightly apart from each other. Step 2: Hold a bar in an overhand grip with your hands slightly outside your thighs.
Step 3: Keeping your spine and elbows straight, lift your shoulders straight up. Step 4: Pause for seconds, then lower the bar back to the start. Muscles targeted: Trapezius, deltoids and the biceps. Step 1: Stand straight on the ground and hold a dumbbell in both your hands. Step 4: Pause for seconds then slowly lower the dumbbells back to the starting position. By subscribing to newsletter, you acknowledge our privacy policy. Thanks for subscribing. Never miss the latest updates.
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