Front Lateral Raises - Execution Tips and its Benefits
When it comes to weight training there are numerous workouts to try and explore. There are people who are always coming out with new and advanced ways of performing weight training exercises. It’s just amazing to see how many exercises can be performed with the help of dumbbells and rods.
Every single exercise targets specific muscles, and it has its way of impacting those muscles. Lateral raise is one of the very common and effective exercises that target various muscles. The lateral raises can be performed with the help of weight lifting , dumbbell, and some other pieces of equipment in the gym.
What Are Front Lateral Raises?
Talking about lateral raises in general, it is an isolation exercise that focuses on strengthening the entire shoulder. The lateral raises target the front, back, and upper trap. Later you will see that the front lateral raises will be discussed in detail.
The front lateral raises can be defined as the raises that are different from lateral raises. These lateral raises focus on moving the weight forward while doing the raise, instead of side or back like other lateral raises. It’s a weight training exercises, which isolate shoulder flexion. The front lateral raises involve raising two dumbbells to shoulders height.
Front Lateral Raises: Muscles Worked
This exercise can be included easily into your fitness routine. These exercises involve the muscles of the upper body. Here is the list of muscles that are targeted by front lateral raises:
- Lateral Deltoid
- Anterior Deltoid
Let’s discuss these muscles deeply, categorizing them into primary and secondary muscles.
Let’s discuss how the front lateral raises target primary muscle of the body. The deltoids involve the muscles, such as the medial, posterior, and anterior head. The front muscle is known as the anterior while the muscles on the side are called medial and posterior refer to the muscles on the back of the body.
The posterior is also called the rear delts, whereas the medial is also called the lateral delts. The major primary muscles that are targeted by the front lateral raises are the medial and anterior delts. These muscles are located on the front along with the sides of the human shoulders.
Functions of the Front Lateral Raises
The function of anterior deltoids is to raise the arm in a forward position. This exercise is responsible for stimulating this motion to make your anterior deltoids stronger.
It’s true that the front lateral raises just burn off your anterior deltoids, but the secondary muscles are also targeted in the process of performing front lateral raises. Some of the secondary muscles that are targeted are abs, rotator cuff, biceps, trapezius, pectorals, serratus anterior and erector spinae.
One of the major back muscles in the body is the trapezius muscles. These muscles assist in moving and stabilizing the shoulder blade. This muscle is composed of upper, middle, and lower fibers. Talking about erector spinae, these are the set of muscles that help in extending the vertebral column.
Let’s discuss pectorals now. These are the muscles that establish the link between the chest and the upper arm and shoulder bones. The rotator cuff is responsible for stabilizing the shoulder joints specifically, which consists of four tiny muscles.
The serratus anterior lies on the upper rib cage. This muscle is similar to the shape of a finger at the time it is fully developed.
Benefits of Front Lateral Raises
We have discussed how the front lateral raises target various primary and secondary muscles. Here are some of the benefits of performing front lateral raises on a regular basis.
1. Toned Muscles
The first benefit of the front lateral raises is toned muscles. The anterior deltoid muscles or we can say the front part of the shoulder muscles is mainly targeted by the front lateral raises. The front lateral raises stimulate these muscles, which help in achieving toned shoulder muscles.
Toned shoulder muscles provide a definition for top arms, which means that you will look awesome when you wear tank top or T-shirt. With the mixture of regular cardiovascular exercises to burn fat and the front lateral raises, you will slowly start to observe muscular definition in your body.
2. Improved Functional Ability
We already discussed the functions of the front lateral raises in brief before. However, We will discuss this issue in details later. Like I’ve said before, the front lateral raises stimulate the motion of anterior deltoids to make them stronger.
A stronger muscle helps in giving a muscular definition to the body. However, a strong muscle is not only for enhancing the looks of a person. According to Sport Injury Clinic, stronger anterior deltoids also assist in making day-to-day activities easier. A person with strong anterior deltoids does not have a difficult time lifting the object.
There is always a task of putting something heavy on a shelf to hauling boxes. A strong shoulder provides the functional ability to a person to lift heavy items. Furthermore, the risk of injury is also significantly reduced in an attempt to lift heavy objects or to catch an item in the air.
3. Strengthen Stabilizing Muscles
In the earlier part of the article, we showed how the front lateral raises not only targets front shoulder muscles, but also many other secondary muscles. These raises utilize upper back as stabilizing muscles.
As many secondary muscles, such as rotator cuff, trapezius, erector spinae muscle, pectorals, chest muscles, and so on, it helps in keeping your body steady as you attempt to lift weights.
Tips on Executing Front Lateral Raises
Performing front lateral raises is not a difficult task. It’s a beginner level weight training workout. You just need a pair of dumbbells and a little bit of strength and energy to perform this workout.
To perform this exercise, you need to be in a right position at first. Stand tall, to begin with, and keep your feet hip-width apart. Hold a dumbbell in each hand after getting into the position and keep your hands in front of your thighs.
Your palms must face toward you. Now, you should slowly raise your arms up front. Hold for a few seconds once the dumbbells reach your shoulder height. Then slowly get back to the starting position.
In general, 3-4 sets of the front lateral raises would be good for beginners. However, some lifters may also go for 6-10 sets. The recommended reps are 8-15 for front lateral raises. These raises are good to do when you are doing workouts for your shoulder muscles.
Here are some of the things you would want to remember while performing this workout.
- Do not lower the weights quickly. It is better to slowly lower the weights with more control.
- Always maintain a slight bend in your elbows.
- Do not go with the flow. Practice controlling the movement and focus on achieving a good contraction in the shoulder.
Who Can Do Front Lateral Raises?
The front lateral raises are for everyone, whether you are a beginner, intermediate, or an advanced guy in the field of fitness. However, it does not mean that the level of training would be the same for all the people.
If you are just starting out in weight training, it’s recommended that you start with as less as 3 pounds of weight. A little more experienced guy can go for 5-6 pounds of weight for mastering the technique.
Do not just stick to light weights, though. After you master the technique, you can raise your weight. The theory of more reps with lighter weight helps in reducing body fats faster is a myth. It’s recommended you raise your weight as you go.
However, it does not mean that going too heavy is recommended. Try to increase weight by 1-2 pounds at a time. A wrong execution of exercise is one of the causes of joint pain, so you should be careful while performing weight-training exercises. And, there is also a risk of ankle pain due to weightlifting.
There are many different types of weight training workouts. Each weight training workout has its own set of benefits to offer. Among various types of weight training exercises, front lateral raises are one of the weight training exercises that you want to add to your fitness plan, as there are plenty of benefits of the front lateral raises.
Adding a variety of workouts will help in keeping your workout session interesting and experimentation with workouts will also increase your chance of achieving an attractive body over the period.
According to the study, the problem of muscle loss is very often seen in the aging process. And, the study has shown that incorporation of weight training can help in slowing down muscle loss and preventing the condition like osteoporosis. So, it’s recommended that you keep yourself involved in resistance training.
Keep in mind that an incorrect execution of exercises can lead to various negative results. Always consult with your trainer while performing weight training exercises if you do not have enough knowledge to properly execute the exercises.
The people with the signs and symptoms of joint pain may want to consult with a doctor before performing these workouts.