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    Dumbbell Lateral Raise-Lateral Deltoids

    Uploaded by

    amgale
    This document describes 5 dumbbell exercises that target different parts of the deltoid muscle: 1. Dumbbell front raise targets the anterior deltoid. 2. Dumbbell shoulder press also targets the anterior deltoid. 3. Dumbbell upright row targets the lateral deltoid. 4. Dumbbell lateral raise targets the lateral deltoids. 5. Dumbbell seated rear lateral raise targets the posterior deltoids.

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    Attribution Non-Commercial (BY-NC)
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    Dumbbell Lateral Raise-Lateral Deltoids

    Uploaded by

    amgale
    97 views6 pages
    This document describes 5 dumbbell exercises that target different parts of the deltoid muscle: 1. Dumbbell front raise targets the anterior deltoid. 2. Dumbbell shoulder press also targets the anterior deltoid. 3. Dumbbell upright row targets the lateral deltoid. 4. Dumbbell lateral raise targets the lateral deltoids. 5. Dumbbell seated rear lateral raise targets the posterior deltoids.

    Original Description:

    Original Title

    Deltoid Muscle

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    © Attribution Non-Commercial (BY-NC)

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    This document describes 5 dumbbell exercises that target different parts of the deltoid muscle: 1. Dumbbell front raise targets the anterior deltoid. 2. Dumbbell shoulder press also targets the anterior deltoid. 3. Dumbbell upright row targets the lateral deltoid. 4. Dumbbell lateral raise targets the lateral deltoids. 5. Dumbbell seated rear lateral raise targets the posterior deltoids.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOC, PDF, TXT or read online from Scribd
    Download as doc, pdf, or txt
    97 views6 pages

    Dumbbell Lateral Raise-Lateral Deltoids

    Uploaded by

    amgale
    This document describes 5 dumbbell exercises that target different parts of the deltoid muscle: 1. Dumbbell front raise targets the anterior deltoid. 2. Dumbbell shoulder press also targets the anterior deltoid. 3. Dumbbell upright row targets the lateral deltoid. 4. Dumbbell lateral raise targets the lateral deltoids. 5. Dumbbell seated rear lateral raise targets the posterior deltoids.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOC, PDF, TXT or read online from Scribd
    Download as doc, pdf, or txt
    of 6

    Dumbbell Front Raise- Anterior Deltoid

    Raise dumbbells forward and upward with until upper arms are above horizontal. Lower and repeat. Dumbbell Shoulder Press- Anterior Deltoid

    Press dumbbells until arms are extended overhead. Lower and repeat. Dumbbell Upright Row- Lateral Deltoid

    Pull dumbbells to front of shoulder with elbows leading out to sides. Allow wrists to flex as dumbbells rises upward. Lower and repeat.

    Dumbbell Lateral Raise- Lateral Deltoids

    Raise upper arms to sides until elbows are shoulder height. Maintain elbows' height above or equal to wrists. Lower and repeat.
    Dumbbell Seated Rear Lateral Raise-Posterior Deltoids

    Raise upper arms to sides until elbows are shoulder height. Maintain upper arms perpendicular to torso and a fixed elbow position (10 to 30 angle) throughout exercise. Maintain elbows height above wrists by raising "pinkie finger" side up. Lower and repeat.

    Other Names
    Shoulder (Front) Front Delts

    Heads
    Anterior Deltoid (1 of 3)

    Movement
    Shoulder Abduction Flexion Transverse Flexion Internal Rotation

    Attachments
    Origin Clavicle (Anterior Lateral Third)

    Insertion Humerous (Lateral) o Deltoid Tuberosity

    Comments
    The anterior deltoid is involved in shoulder abducted when the shoulder is externally rotated. The anterior deltoid is weak in strict transverse flexion but assists the pectoralis major during shoulder transverse flexion / shoulder flexion (elbow slightly inferior to shoulders).

    Lateral Head

    Other Names
    Shoulder (Side) Side Delts

    Heads
    Lateral Deltoid (1 of 3 Deltoids)

    Movement
    Shoulder Abduction Flexion Transverse Abduction

    Attachments
    Origin Scapula o Acromion (Lateral)

    Insertion Humerus (Lateral) o Deltoid Tuberosity

    Comments
    The lateral deltoid is involved in shoulder abduction when the shoulder is internally rotated. It is involved in shoulder flexion when the shoulder is internally rotated. It is involved in shoulder transverse abduction (shoulder externally rotated) but is not utilized significantly during strict transverse extension (shoulder internally rotated).

    Posterior Head

    Other Names
    Shoulder (Rear) Rear Delts

    Heads
    Posterior Deltoid (1 of 3 Deltoids)

    Movement
    Shoulder Extension Transverse Extension Transverse Abduction External Rotation

    Attachments
    Origin Scapula o Spine (Inferior edge)

    Insertion Humerus (Lateral) o Deltoid Tuberosity

    Comments
    The posterior deltoid is a stronger transverse extensor (shoulder internally rotated) than transverse abductor (shoulder externally rotated). It is strongly involved in transverse extension particularly since the latissimus dorsi is very weak in strict transverse extension. The posterior deltoid is the primary shoulder hyperextensor, since the pectoralis major nor the latissimus dorsi does not extend the shoulder beyond anatomical position (aka hyperextension)

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