Defining strong and sculpted shoulders is a goal for many fitness enthusiasts including our Surge Squad. When it comes to training shoulders, one of our favorite exercises is the front and lateral raise. But, this move requires strict form and lighter weights to avoid pain in the shoulders.
Proper Form Counts
The primary muscles at work in the front and lateral raise are the deltoids.
When using dumbbells, the key to keeping your shoulders injury-free is to keep the repetitions on the higher end, go light with the resistance, and stop range of motion at shoulder height.
When raising the dumbbells during the front and side raise, your target range of motion is no higher than shoulder height. This will greatly lessen your risk for should impingement.
Shoulder impingement occurs when the top outer edge of your shoulder blade, called the acromion, rubs against (“impinges on”) or pinches your rotator cuff (the group of muscles and tendons that surround the shoulder joint) causing pain and irritation.
“When you have impingement or irritation of the rotator cuff tendons, you will feel pain as you lift a weight above shoulder level and out away from your body.” Dr. David Geier, MD, orthopedic surgeon and sports medicine specialist.
So keep those weights light and stop your range of motion at shoulder height to keep your shoulders safe and strong, so you can enjoy those sculpted mountainsides in the gym, at the studio, on the beach, at work and at home for many years to come.