What To Know
- Bent arm lateral raises target the lateral deltoids, as well as the anterior deltoids, which are the muscles on the front of your shoulders.
- However, if you have shoulder pain or are looking to target your anterior or posterior deltoids, then bent arm lateral raises may be a better choice.
- Straight arm lateral raises are performed with the arms straight, while bent arm lateral raises are performed with the elbows bent to 90 degrees.
Lateral raises are a popular exercise for building shoulder muscles. They can be performed with either a straight arm or a bent arm. But which variation is better? In this blog post, we will compare the two variations and discuss the pros and cons of each.
Straight Arm Lateral Raises
Straight arm lateral raises are performed by standing with your feet shoulder-width apart and holding a dumbbell in each hand. Raise your arms out to the sides until they are parallel to the ground. Keep your arms straight throughout the movement.
Pros:
- Straight arm lateral raises target the lateral deltoids, which are the muscles on the sides of your shoulders.
- They are a relatively simple exercise to perform.
- They can be loaded with a lot of weight.
Cons:
- Straight arm lateral raises can put stress on your shoulders.
- They can be difficult to perform if you have shoulder pain.
- They can be less effective at targeting the posterior deltoids, which are the muscles on the back of your shoulders.
Bent Arm Lateral Raises
Bent arm lateral raises are performed by standing with your feet shoulder-width apart and holding a dumbbell in each hand. Bend your elbows to 90 degrees and raise your arms out to the sides until they are parallel to the ground.
Pros:
- Bent arm lateral raises target the lateral deltoids, as well as the anterior deltoids, which are the muscles on the front of your shoulders.
- They are less stressful on your shoulders than straight arm lateral raises.
- They can be more effective at targeting the posterior deltoids.
Cons:
- Bent arm lateral raises are more difficult to perform than straight arm lateral raises.
- They cannot be loaded with as much weight as straight arm lateral raises.
Which Variation is Better?
The best variation of lateral raises for you depends on your individual goals and abilities. If you are looking to build mass in your lateral deltoids, then straight arm lateral raises are a good option. However, if you have shoulder pain or are looking to target your anterior or posterior deltoids, then bent arm lateral raises may be a better choice.
Tips for Performing Lateral Raises
- Keep your back straight and your core engaged throughout the movement.
- Avoid swinging your arms.
- Focus on contracting your shoulder muscles.
- Lower the dumbbells slowly and under control.
- Perform 10-12 repetitions for 3-4 sets.
Variations of Lateral Raises
In addition to the straight arm and bent arm variations, there are a number of other variations of lateral raises that you can try. These include:
- Dumbbell lateral raises: Performed with dumbbells held in each hand.
- Barbell lateral raises: Performed with a barbell held in both hands.
- Cable lateral raises: Performed with a cable machine.
- Machine lateral raises: Performed on a weight machine.
Safety Considerations
Lateral raises are a safe exercise when performed correctly. However, there are a few things you can do to reduce your risk of injury.
- Warm up your shoulders before performing lateral raises.
- Use a weight that is challenging but not too heavy.
- Avoid overtraining your shoulders.
- Listen to your body and stop if you experience any pain.
Wrap-Up
Lateral raises are a great exercise for building shoulder muscles. Whether you choose to perform straight arm or bent arm lateral raises depends on your individual goals and abilities. By following the tips in this blog post, you can perform lateral raises safely and effectively.
Answers to Your Questions
1. What is the difference between straight arm and bent arm lateral raises?
Straight arm lateral raises are performed with the arms straight, while bent arm lateral raises are performed with the elbows bent to 90 degrees.
2. Which variation is better for building mass in the lateral deltoids?
Straight arm lateral raises are better for building mass in the lateral deltoids.
3. Which variation is less stressful on the shoulders?
Bent arm lateral raises are less stressful on the shoulders.
4. Which variation is more effective at targeting the anterior deltoids?
Bent arm lateral raises are more effective at targeting the anterior deltoids.
5. Which variation is more effective at targeting the posterior deltoids?
Bent arm lateral raises are more effective at targeting the posterior deltoids.
