Are bent arm lateral raises just as effective as straight arm ones? Because with normal lateral raises i can't even do 12kg properly, while if i do them bent armed i can handle more weight.
So do you think i should keep doing bent armed lateral raises, or switch to straight arm and lift really small weights?
Thanks for your help everyone!!!
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Thread: Bent Arm Lateral Raises
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10-08-2011, 02:11 AM #1
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Bent Arm Lateral Raises
Start by doing what's necessary; then do what's possible; and suddenly you are doing the impossible.
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10-08-2011, 10:56 PM #2
They are as effective if done correctly and intense enough , but the reason they are easier for you is because of torque and the weight being closer to them mid line of the body ( Or shoulder). So they are easier for everyone.
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10-09-2011, 04:09 AM #3
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Exactly, the farther away the resistive force(ie. The weight of the dumbbell) is from the fulcrum (your shoulder joint) the greater the force you have to create to overcome or lift the weight. So you may need to exert significantly more force for a 20lb dumbbell then say a 35lb dumbbell, depending on your lever length (the length of your arm.
Other implications of this exercise is your hand placement and degree of movement by the rest of body. Of course if you use your hips to swing your body ("cheat" which isn't necessarily a bad thing in some instances) you will lift more weight. If you execute the exercise with your pinkies higher you internally rotate your shoulder and call on the rear deltoid to more of the work. If you stick your thumbs up you externally rotate your shoulder and utilize more anterior deltoid. This of course is all depended on you standing straight up.
I say this because I will have clients lean over and execute an exercise called a Y-Raise, where they lean forward, utilize the thumb up position and raise the weight somewhere between what would be thought of as a front raise and lateral raise. In this instance the exercise is called caption, and works on the the scapular retractors (this is more of a corrective exercise).
My advice. If you haven't been lifting for more than a couple years, stick to a straighter arm lateral raise, stricter form, staying away from swinging your body, and use a hand position the is pain free for shoulder during the exercise. Hope this helps bud!NSCA-CPT, PTAG, NASM-CES, PES, Precision Nutrition Coach
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10-09-2011, 04:20 AM #4
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10-09-2011, 08:18 AM #5
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10-09-2011, 09:42 AM #6
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Shifting the DB from the palm to "tucked into the elbow" makes it an effective movement. This is the technique that Hulkinout and DD promoted on this forum half a decade ago...and it's one that I have used ever since with success.
Bodybuilding is 60% training and 50% diet. Yes that adds up to 110%, because that's what you should be giving it. Change the inside, and the physique will follow.
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10-10-2011, 08:35 AM #7
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10-10-2011, 08:54 AM #8
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10-10-2011, 08:59 AM #9
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A slight elbow bend feels much better on my joints. I think rigid elbow puts too much strain on the elbow joint and reduces shoulder flexibility a little bit. Bent arm laterals became one of my favorite exercises once I began to work on not only pulling up, but slightly back as well. This helps target the lateral head.
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10-10-2011, 09:10 AM #10
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10-10-2011, 09:54 PM #11
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10-11-2011, 09:26 AM #12
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10-11-2011, 10:32 AM #13
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10-11-2011, 10:37 AM #14
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