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Standing Lateral/Front Raises

Standing Lateral/Front Raises. By: Kelsey McPherson & Katelyn O’Rear. Muscles Involved. Primary: Anterior Deltoid Secondary: Trapezius Other: Biceps, Triceps, and forearm. Spotting Technique.

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Standing Lateral/Front Raises

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  1. Standing Lateral/Front Raises By: Kelsey McPherson & Katelyn O’Rear

  2. Muscles Involved • Primary: Anterior Deltoid • Secondary: Trapezius • Other: Biceps, Triceps, and forearm

  3. Spotting Technique • For a standing lateral/front raise, a spotter behind the individual performing the lift is recommended. • This technique is useful in helping the client maintain good posture during the lift and to assist with the weight, if needed.

  4. Variations of Grip • Palm down: This technique targets the medial deltoid during the lift • Thumb up: Tension in the muscle is transferred to the anterior deltoid

  5. Contraindications to Lifts • Do not perform lift if absolute muscle strength is not enough to perform lift. Fine assistance when needed.

  6. Various Sports • Since the deltoid muscle is the primary muscle involved with this lift, sports that use the shoulder for power are greatly benefited from this lift. • i.e. Volleyball attack swing, rowing, basketball, baseball, tennis, etc.

  7. Teaching the lift • Stand with feet together, or shoulder width apart • Grasp a suitable sized dumbbell in each hand • With back straight, inhale and slowly raise dumbbells to a horizontal position, parallel to the floor. (Lateral and Front) Lower back down while exhaling • Do not swing arms, concentrate on using your deltoid (shoulder) muscle to do all the work • Start small, then progress with a heavier weight

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