Anatomy of the Shoulders
Before we get into the lateral raise alternate exercises, it is important to understand the anatomy of the shoulders. The shoulder is a joint that consists of three bones: the clavicle (collarbone), the scapula (shoulder blade), and the humerus (upper arm bone). The muscles around the shoulder joint are responsible for lifting the arm up and down, as well as rotating the arm.
The four main muscles that make up the shoulder are the deltoid, supraspinatus, infraspinatus, and teres minor. The deltoid is the muscle that gives the shoulder its round shape. It attaches the clavicle to the humerus and is responsible for lifting the arm up and out to the side (lateral raise). The supraspinatus is a small muscle located on top of the shoulder blade. It attaches the scapula to the humerus and helps to lift the arm up. The infraspinatus and teres minor are located on the back of the shoulder blade. They attach the scapula to the humerus and help to rotate the arm.
Now that we have a basic understanding of shoulder anatomy, let’s get into the benefits of lateral raise alternate exercises!
Benefits of the Lateral Raise Alternative Exercises
There are many benefits to lateral raise alternate exercises. These exercises can help to build muscle, increase strength, and improve shoulder stability.
Shoulder strength and stability are both crucial for preventing injuries as well as executing everyday tasks. The muscles around the shoulder joint may also be strengthened with lateral raise alternate exercises. Mobility is one of the additional advantages of lateral raise alternate training. These workouts can aid in the improvement of shoulder mobility and flexibility.
An additional advantage of lateral raise alternate exercises is that they can assist in the development of muscle. When you lift weights, you create tiny tears in your muscle fibers. As your muscles heal, they grow back stronger and larger.
Finally, lateral raises are an excellent method to change up your routine and prevent boredom. These movements may be done with dumbbells or resistance bands, so they’re suitable for people of all skill levels.
Lateral Raise Alternative Exercises
Now that we’ve gone over the benefits of lateral raise alternate exercises, let’s discuss some of the best lateral raise alternative exercises!
Exercise #1: Dumbbell Shoulder Press
The first lateral raise alternative exercise is the dumbbell shoulder press. This exercise can be done seated or standing, and it works the muscles of the shoulders, chest, and triceps. Cues to focus on during this movement are to keep the core engaged and to press the dumbbells straight up overhead.
To do this exercise:
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Start by sitting on a bench with a dumbbell in each hand at shoulder level.
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Press the weights straight overhead, and then lower them back to shoulder level.
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Repeat for 12-15 repetitions.
Dumbbell Shoulder Press Common Mistakes
One common mistake people make when doing the dumbbell shoulder press is over arching their back. It is important to keep the core engaged and maintain a neutral spine throughout the entire movement. Another common mistake is not pressing the weights straight up overhead. Be sure to focus on keeping the elbows in line with the shoulders and pressing directly overhead.
Exercise #2: Military Press
The second lateral raise alternative exercise is the military press. This exercise works the muscles of the shoulders, chest, and triceps. It can be done seated or standing, but it is typically done standing. Cues to focus on during this movement are to keep the core engaged and to press the barbell straight up overhead.
To do this exercise:
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Start by standing with your feet shoulder-width apart and a barbell at shoulder level.
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Press the barbell straight overhead, and then lower it back to shoulder level.
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Repeat for 12-15 repetitions.
Military Press Common Mistakes
One common mistake people make when doing the military press is not engaging their core. It is important to keep the core engaged and maintain a neutral spine throughout the entire movement. Another common mistake is placing your head too far forward or back. Be sure to keep your head in line with your spine and focus on pressing the barbell straight up overhead.
Exercise #3: Arnold Press
The third lateral raise alternative exercise is the Arnold press. This exercise was named after Arnold Schwarzenegger and works the muscles of the shoulders, chest, and triceps. It can be done seated or standing, but it is typically done standing. Cues to focus on during this movement are to keep the core engaged and to press the dumbbells straight up overhead.
To do this exercise:
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Start by standing with your feet shoulder-width apart and a dumbbell in each hand at shoulder level.
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Press the weights straight up overhead, and then lower them back to shoulder level.
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Repeat for 12-15 repetitions.
Arnold Press Common Mistakes
One common mistake people make when doing the Arnold press is using too much weight. It is important to use a weight that you can control throughout the entire movement. Another common mistake is not pressing the weights straight up overhead. Be sure to focus on keeping the elbows in line with the shoulders and pressing directly overhead.
Exercise #4: Band Side Lateral Raise
The fourth lateral raise alternative exercise is the band side lateral raise. This exercise works the muscles of the shoulders. It can be done standing or seated, but it is typically done standing. Cues to focus on during this movement are to keep the core engaged and to keep a slight bend in the elbow.
To do this exercise:
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Start by standing with your feet shoulder-width apart and a band around your wrists.
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Raise your arms out to the sides, and then lower them back to the starting position.
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Repeat for 12-15 repetitions.
Band Side Lateral Raise Common Mistakes
One common mistake people make when doing the band side lateral raise is not keeping a slight bend in the elbow. It is important to keep the elbows slightly bent throughout the entire movement. Another common mistake is not keeping the core engaged. Be sure to focus on keeping the core engaged and maintaining a neutral spine throughout the entire movement.
Exercise #5: Front Raise
The fifth lateral raise alternative exercise is the front raise. This exercise works the muscles of the shoulders specifically, the anterior deltoids. It can be done standing or seated, but it is typically done standing. Cues to focus on during this movement are to keep the core engaged and to keep a slight bend in the elbow.
To do this exercise:
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Start by standing with your feet shoulder-width apart and a dumbbell in each hand.
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Raise your arms straight in front of you, and then lower them back to the starting position.
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Repeat for 12-15 repetitions.
Front Raise Common Mistakes
When performing the front raise, many individuals make the mistake of not keeping a slight bend in their elbows. It’s critical to maintain your elbows slightly bent throughout the exercise. Not keeping the core engaged is another frequent mistake. Make sure to emphasize maintaining a neutral spine and engaging the core throughout the entire movement.
Exercise #6: Wide-Grip Upright Row
The sixth lateral raise alternative exercise is the wide-grip upright row. This exercise works the muscles of the shoulders, specifically the lateral deltoids and traps. It can be done standing or seated, but it is typically done standing. Cues to focus on during this movement are to keep the core engaged and to keep the head and neck in line with the spine.
To do this exercise:
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Start by standing with your feet shoulder-width apart and a dumbbell in each hand.
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Raise your arms straight up in front of you, and then lower them back to the starting position.
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Repeat for 12-15 repetitions.
Wide-Grip Upright Row Common Mistakes
One common mistake people make when doing the wide-grip upright row is not keeping the head and neck in line with the spine. It is important to focus on maintaining a neutral spine throughout the entire movement. Another common mistake is not keeping the core engaged. This can cause the lower back to arch and can lead to injury. Be sure to focus on keeping the core engaged and maintaining a neutral spine throughout the entire movement.
Exercise #7: Landmine Side Raises
The seventh lateral raise alternative exercise is the landmine side raise. This movement targets the lateral deltoids and their surrounding muscles. It can be done while standing or sitting, although it is more often done while standing. Things to focus on are keeping the core engaged and avoiding locking your elbow.
To do this exercise:
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Start by standing with your feet shoulder-width apart and the barbell in front of you.
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Bend down and hold the barbell with one hand, keeping your elbow close to your side.
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Raise the barbell up and to the side, and then lower it back to the starting position.
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Repeat for 12-15 repetitions.
Landmine Side Raise Common Mistakes
A common mistake people make during the landmine side raise is not keeping their elbow close to their side. It is important to keep the elbow close to the side throughout the entire movement in order to target the lateral deltoid muscle. Another common mistake is not keeping the core engaged. This can cause the lower back to arch and can lead to injury. Be sure to focus on keeping the core engaged and maintaining a neutral spine throughout the entire movement.
Summary
In conclusion, the lateral raise is a great exercise for targeting the muscles of the shoulders. However, there are many other exercises that can be done to target the same muscle group. These include the front raise, wide-grip upright row, and landmine side raise. Each of these exercises has its own benefits and challenges. Be sure to focus on form and technique in order to avoid injury.
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