Dumbbell and Cable Raises

Overhead Stiff-arm Lateral Dumbbell Raise

Just Inside Shoulder Width Stance Recommended
The desired foot placement would be one that sees the feet placed just inside the shoulders as
this displacement of the feet provides a solid base of support for the back while allowing for the
natural execution of the movement. Shoulder width, and wider-than-shoulder-width stances reduce
the natural range-of-motion of the movement application as the weights hit the thighs during the
completion of the eccentric contraction phase of the movement. If the weights are brought to a
position in front of the body there is a tendency to bend forward at the hips during the completion
of the eccentric contraction phase of the movement. Wider stances also encourage flexion and
extension of the knee and hip-joints during the lowering and raising of the weights respectively.
These actions induce an undesirable rocking action of the body which incorporates momentum into
the movement severely reducing the effectiveness of the exercise.

Drawbacks to Narrow and Closed Stances
Very often a narrow or even closed stance is used by beginning trainees but there are drawbacks
associated with narrow stances.

-A narrow placement of the feet will not offer the
same widely-distributed base of support. Instead, the
support will now be restricted to an area that is
proximately half of that which is available with the
shoulder-width stance. The narrow base-of-support
of the closed stance places a burden on the back as
the force vector drives down through the lower back
there is less area to distribute the load. As a result,
the back is placed under greater pressure as the
weights are raised through the movement range.

-Narrow and closed stances encourage an exaggerated
bending of the torso during the eccentric contraction
phase due to the added stress that is exerted upon
the lower back. There is usually experienced a resulting
vigorous hip-thrust action that sees the trainee
coming up onto the toes during the subsequent concentric
contraction which forces a hyperextended position
of the lower back. With a closed stance this
hyper-extension of the back places even greater strain
of the lower lumbar region than is experienced in
poorly- performed movements when a wider baseof-
support is provided.

Starting-Point Position
Two significant points can be raised with the recommendations
for the starting point of the concentric
contraction phase of the movement.
-With the dumbbells held in front of the body it increases
the ROM of the movement, obviously there
is an expanded movement area provide by bringing
the dumbbells in front of the body as opposed to using
the outside the body starting position.
-Bringing the dumbbells in front of the body allows
for a slight, impetus to the lift to be incorporated as
the dumbbells are permitted to travel along the horizontal
path before being lifted vertically.

Conversely, if the dumbbells are held out to the sides
of the body they will be raised immediately from the outset
of the concentric contraction. The suggestion that
adding momentum into the lift is a positive implementation
may no doubt be confusing at this point due to the
fact that the utilization of momentum is normally advocated.

Lesser of Two Evils
However, in this particular case it comes down to a situation of “the lesser of two evils”. To explain:
the shoulders will seek assistance in the initiation of the lift and if the there is no provisionary
horizontal displacement of the resistance in preparing for the lift then the body will seek out a new
manner of helping the shoulders. The dumbbells-to-the-sides approach encourages a hip-thrusting
action which is dangerous and severely curbs motor unit recruitment in the desired region of the
shoulders.

Lateral Plane Application
It should be noted that the dumbbells should be brought back even with the body in order to
perform the movement in the desired lateral plane. If the dumbbells are brought straight up from
their position in front of the body, there will be less accentuation placed upon the medial deltoids. In
situations where extremely light weight is being used, by an experienced trainee a beside-the-body
starting position can be applied. However, for the beginning weight-training student it is recommended
the in-front-of-the-body starting position of the dumbbells be employee.

Pinkies Up
As the dumbbells are raised upward there is tendency to lead with the thumbs. That is, the
thumbs are brought upward in manner of providing for the incorporation (subtle) of the more powerful
anterior deltoid into the lift. Raising the thumbs also encourages the movement to be applied
in an oblique, more horizontal, plane rather than “true vertical”. It is essential that you maintain a
“pinkies-up” position of the hands which will allow for the movement to be applied in the desired
lateral plane which will allow for the activation of the medial head throughout the entire R.O.M.

A good way to check if you are applying the movement correctly is to check the hands at the
midpoint of the lift; if the pinkies are above the thumbs you are gaining the most out of this exercise.
If on the other hand, your thumbs precede the pinkies you will have been severely reducing the effectiveness
of the exercise.

Summary of Correct Exercise Execution
-Assume the correct preparatory stance by utilizing slight knee and hip-flexion and neck extension
(head tilted upward) and establish a flat and rigid posture of the back to provide a solid base of
support for the movement.

-Grasp a pair of dumbbells in a semi-pronated grip and position them in front of the body. You
will want to make certain to maintain the extended position of the neck in order to avoid bending
forward at the hips which would place the body in an unfavorable posture for the safe and
effective application of the movement.

-Utilizing strong neural impulsing into the deltoid, slowly initiate the concentric contraction phase
of the movement by raising the weights outward, backward, and upward (in that order) to the
fully-extended overhead finish position. Be sure to maintain the fully-extended arm position
throughout, in order provide maximal emphasis in the middle deltoid head. Proper movement
methodology would see the exercise executed with a perfectly-formed half-circle. As well, you
will want to avoid the tendency to rise up onto the toes during the raising of the weights. Remember
to keep the pinkies up and pause for one count at the top of the lift.

-Initiate the eccentric contraction phase of the movement by directing strong neural-impulse into
the deltoid in order to resist the forces of gravity which exert great force upon the relatively weak
middle “delt”. You will want to concentrate fully in effort to resist the forces of gravity which are
exerted upon the shoulders during the lowering of the weight. As the fully-extended arm position
does not provide much resistive force, you will be hard-pressed to maintain control of the
movement. It is imperative that you lower the weights slowly to avert the necessity of bending at
the waist in effort to “cushion” the force exerted upon the shoulders at the completion of the
eccentric contraction phase of the movement.

Keys to the Lift
Firmly establish the rudiments of correct posture and concentrate fully upon each of the technical
considerations of the exercise to ensure the safe, efficient application of this highly-demanding
exercise. You will want to make certain to:

-Utilize slight knee and hip flexion;
-Maintain an erect position of the head (slight upward tilt of the chin), no dropping the head;
-Utilize slow, deliberate movements;
-Maintain a “pinkies-up” position of the hands;
-Avoid hip-thrusting actions;
-Avoid raising the heels off the floor;
-Maintain the fully-extended position of the arms;
-Make certain to work in the lateral plane.

-Utilize intelligent weight selection in order to provide the basis for proper movement methodology.
Work with pencils if you have to but make certain that you do not overpower the highlyvulnerable
medial deltoids which could induce serious injury and at the very least reduce the effectiveness
of the exercise.

Shoulder-height
Stiff-arm Lateral
Dumbbell Raise

The stiff-arm lateral raise exercise can
also be applied with a shoulder-height
finish position. The fact that the concentric
contraction is completed at shoulder
height provides opportunity for the utilization
of heavier resistance. However, it
should be stressed that there is tendency
to overestimate how much weight can be handled by the
medial deltoid region. It is advisable to work with very light
resistance in order to encourage proper movement
dology in order to encourage the safe, efficient application
of this demanding movement.

Two Application Variations
It should be noted that there are two basic approaches
that can be taken with this raise movement: Conventional
application which sees the wrists in an extended (in line
with the elbow) position; and the “Paint-cans” application
which sees the wrists in a position of flexion.

“Paint-Cans” Explanation
The position of the weights would be below the wristjoint
as opposed to being extended (in line) with the wristjoint.
The position of the hands would be the same as when
picking up a pair of paint cans. If you were to grasp the
extended wire handle that comes across the top of the can
and then extend the arms out to the sides of the body (lateral
raise movement) the handles would drop down as the
cans were raised upward. At the finish position with the
paint cans (not the hands), raised to shoulder-height, the
wrists would be in a flexed position with the knuckles of
the fore fingers facing the floor. This position of the wrists
reduces the involvement of the muscles of the forearms
and maximum concentration can be provided into the middle
deltoid region. Due to the reduced involvement of the
forearms less weight would be used in the “paint-cans” variation
of the exercise. Please note however, that without the
support of the forearms (during the paint-cans application) the injury
risk is much more substantial. The flexed position of the wrist not only
does not provide a protective “cushioning” effect for the
shoulder (as does the extended wrist position) but it places the deltoid
in a further stretched position which causes additional stress to built up
in the region of the shoulder. If caution is not taken, injury
will occur.

Summary of Correct Exercise Execution
The rudiments for the correct posture and proper execution of the shoulder-height lateral raise
are the same as those that are involved in the previous section.

Keys to the Lift
-Raise the dumbbells to shoulder height (not the hands) in order to provide for maximum ROM
of the movement application.
-Resist the tendency to rise up onto the toes during the raising of the weights.
-Remember to utilize the Pinkies-Up (parallel position) of the hands.

Shoulder-height Bent-arm Lateral Dumbbell Raise
The bent-arm variation of the lateral raise exercise provides an opportunity to work with heavier
loads in proving for the growth and development of the medial deltoid region. The bent-arm position
allows for the burden of the load to be absorbed by the muscles of the area of the elbow-joint
thus alleviating the burden placed upon the shoulders. However, while the bent-arm application allows
for greater loads to be applied, there are serious drawbacks associated with working with too
much weight. Remember, the bent-arm lateral raise is not a power movement and as such light resistance
is required in order to provide for the safe, efficient application of this exercise.

Just Slightly Above Shoulder Height
In applying the bent-arm dumbbell raise it is advisable to utilize a just-slightly-higher-thanshoulder-
height finish position. The overhead finish position available with the stiff-arm lateral raise
is discouraged with the bent-arm approach to the lateral raise movement. The reason to avoid performing
the high overhead finish position lateral raise movement is because there is a tendency to
deviate from the lateral plane during the completion of the movement. Instead of the weights being
brought up to the vertical position overhead they are raised with a forward action that sees them in
arrive in a “finish” position that is overhead but in front of the body. The overhead finish position
would encourage injury as the resistance that would normally be applied would be too heavy to raise
overhead safely and efficiently. .

Maintain Lateral Plane
There is a greater tendency to bring the weights forward during the execution of the bent- arm
lateral raise exercise than in the stiff-arm variation.
There are two basic reasons why the
weights are brought to the undesirable infront-
of-the-body finish position as opposed
to the desired over the top of the body at the
point of vertical position.

-The applied action of elbow-flexion
brings the weights forward from the outset.
The bent- arm lateral raise encourages
exaggerated elbow-flexion which switches
the accentuation of the movement from
the medial head to the anterior head.

-If too much resistance is placed upon the medial deltoid region, the anterior deltoids are encouraged
to take over the burden of the load. If the anterior “delts” are providing major impetus to
the lift, the movement action will be brought in front of the body instead of to the side. As well,
due to the fact that the resistance is too great for the middle deltoid head to handle, there is a
corresponding action made by the body to bend forward in an attempt to gain leverage for the
lift and then to lean backwards with an exaggerated arching of the back in order to incorporate
the powerful chest muscles into the movement.

Pinkies-Up
The trainee needs to concentrate diligently on maintaining wrist adduction (pinkies-up) position
in order to provide maximum benefit on the intended area of concentration: the medial, and to a
lesser degree, the posterior deltoid. As the movement plane is adjusted the pinkies begin to drop and
the weight is brought back behind the body as it is brought above shoulder-height. This backward
flight of the dumbbells reduces the accentuation of the medial deltoid muscle and instead places the
ligaments and tendons of the shoulder under great duress. As well, the oblique angle application encourages
a resulting vigorous hip-thrusting action which frequently sees the trainee rising up onto the
toes. This resultant creates an exaggerated arching of the back which could lead to lower back injuries.

Danger of Arched-Back Posture
The back can only arch so far or the trainee would fall onto the floor. Often the lift is not completed
when the trainee has exhausted the arching potential in the back and now the dumbbells are
raised by extending the arms upward. The deltoids are now in an unfavorable position to support the
weight and as a result the ligaments and tendons are called upon to bear the brunt of the load. This
exposes the shoulders to extremely high injury-risk along with the lower lumbar region.

Another predominate flaw that plagues this exercise is the throwing forward (and downward) of
the chest. Throwing the chest out and down encourages the head to drop. The upper torso is thrust
toward the weights which are being lifted in a fashion that encourages the incorporation of the powerful
muscles of the back. Particularly accentuated is the upper portion of the trapezius.

Avoiding the “Runaway-Train” Concept
You will also want to safeguard against the exaggerated bending of the upper torso upon completion
of the eccentric contraction phase which reduces the fiber-recruitment potential and destroys
proper form. When form is lost at the completion of the eccentric contraction phase of the movement
there is an accompanying break in form during the subsequent concentric contraction phase.
The best prevention against loss-of-form at the completion of the eccentric contraction is to maintain
total control over the resistance with strong-neural impulsing into the deltoids. Also, you should
always train the shoulders with a slow speed-of-contraction application in order to prevent the “runaway-
train” syndrome that so frequently accompanies shoulder training.

The bent-arm lateral raise is designed to provide shaping and roundness to the medial deltoid. It
is not a power movement and as such there is no need to pack on the plates on this one. Intelligence,
not brute strength is the paramount consideration with this highly-beneficial but risk-filled exercise.

Summary of Correct Exercise Execution
-Utilizing slight hip and knee flexion, assume a slightly-wider-than-shoulder-width stance with the
toes pointed slightly outward. Establish a stabilized posture of the back with the head in an upward
position.
-Grasp a pair of dumbbells in a parallel grip and position them in the preparatory position in
front of the body with the arms in a very slight position of elbow-flexion. Be sure to avoid using
exaggerated elbow flexion as this will raise the weights too high which will lead to a breakdown
in exercise execution.
-Prepare the shoulders for the lift by directing strong neural-impulsing into the deltoids. You will
want to confirm the proper execution posture by reestablishing the rudiments of correct posture
outlined above.
-Slowly begin the concentric contraction phase of the movement by drawing the dumbbells outward
and upward in the lateral plane. Be sure not to apply extra elbow-flexion when raising the
weights.
-Raise the dumbbells through the lateral plane and avoid the tendency of bringing the weights
forward as you reach chest height. If you look at your hands at any juncture of the movement,
you should be able to see the all of the knuckles. Concentrate fully on making certain the “pinkie”
doesn’t disappear as the weight is taken through the movement range of the concentric contraction.
-Avoid using hip-thrust action in order to help initiate the lift. Maintain contact with the floor
with your heels throughout the movement.
-Avoid throwing the chest downward in effort to apply leverage to the lift. Maintain proper posture
and draw the weights up slowly, utilizing strong muscular contraction to raise the weight.
-Avoid using severe elbow flexion in effort to provide a fulcrum effect in order to facilitate the
combating of the gravitational forces.
-Pause for a count at the completion of the concentric contraction phase of the movement in
order to properly prepare the shoulder muscles for the eccentric contraction.
-Utilize strong muscular control throughout the eccentric contraction phase of the movement in
order to combat against the forces of gravity taking over the lift. Utilize slow speed-ofcontraction
in maintaining total control over the movement during the eccentric phase.
-Concentrate fully on avoiding the natural tendency to allow the dumbbells to bounce out of the
eccentric contraction phase in effort to apply momentum into the concentric phase of the
movement.
-Make certain that you maintain proper posture throughout the entire movement; particularly
crucial is the need to avoid bending over at the waist in order to cushion the effects of the descending
resistance during the completion of the eccentric contraction phase of the movement.
Bending at the waist encourages a responding hip thrust action on the subsequent concentric
contraction. Hip thrusting encourages a host of other execution flaws as outlined in our detailed
analysis.

Keys to the Lift
-Establish the correct exercise stance and do not deviate from the correctly applied posture
throughout the entire movement—a most challenging request in this particular exercise. A thorough
review of the presented approaches to proper movement application would be strongly
advised.
-Utilize slow-speed-of-contraction throughout the movement.
-Maintain contact with the floor with the entire foot: do not come up onto the toes.
-Avoid using a hip-thrust action to initiate the concentric contraction phase of the movement.
-Avoid bringing the weights up and across the body. Utilize the “pinkies up” position.
-Utilize intelligent resistance selection. Remember, this is a “raise” movement; you do not need to
use small trucks on this one. Technique is the key.

Lateral Cable Raise
A variation to the stiff-arm lateral dumbbell raise movement can be found with the stiff- arm lateral
cable raise exercise. The cable application allows for a slightly different emphasis to be placed
upon the deltoids. This movement is considered an excellent shaper movement in that it provides for
increased separation of the region of the upper arm and the deltoid muscles.

Effort above Resistance
The cable/plate-stack system provides for a situation that sees the effort applied above the resistance.
The effort/above the resistance relationship associated with the cable/plate-stack application
provides for an alteration in the direction of the force vector. Instead of the effort and resistance
being directly in line, there is an indirect force applied due to the fact that the effort is applied
through an arcing plane while the resistance moves in a vertical direction directly opposing gravity.
This phenomenon exerts a different stress upon the deltoid muscles which results in a greater emphasis
being applied to the biceps/deltoid and triceps/deltoid tie-ins.
When utilizing the lateral cable raise variation of the lateral raise movement it is necessary to
make a few adjustments from the execution of the lateral dumbbell exercise in order to provide for
the safe, efficient, application of the lateral cable raise movement.

Alteration in Posture Required
-Wider foot-placement;
-Increased Knee And Hip-Flexion;
-Increased Neck Extension.

Due to the fact that the resistance is away from the body and is lower than the applied effort, a
wider stance is suggested to provide for the added stability and balancing factors associated with wider
stances which would provide greater support for the back and allow for a more efficient application
of the movement. As well, it is recommended that a slightly greater degree of knee and hipflexion
be applied in order to provide for increased balance and stability. The wider foot-placement
and increased knee and hip-flexion discourage the natural tendency to incorporate a side-thrust ac222
Advanced Techniques in Weight-Resistance Training
tion at the initiation of the concentric contraction
phase and a hip-swaying action at the conclusion of
the eccentric contraction phase of the movement.

Applications to Avoid

Avoid Wrist and Elbow Flexion
A good way to check if the proper arm action is
being applied to the movement is to determine if the
movement is being led with the elbow or with the
hand. When the movement is led with the elbow it
signifies that elbow flexion has occurred while hand
lead means the fully-extended arm position is being
utilized. An effective manner in which to promote
the proper extended-arm position is to make certain
that the wrist is extended to the parallel position.
There is a strong tendency with this movement to
allow for wrist flexion to occur which encourages an
accompanying elbow-flexion action which robs the
shoulders of vital motor-unit recruitment.

Avoiding Oblique Angle Application
There is also experienced a natural urge to draw
the cable across the body and then beyond the parallel
line of the body. The movement is then performed
in an oblique plane which further robs the
shoulders of their motor-unit recruitment requirement.
The oblique plane is sought in effort to alleviate
the pressure in the medial deltoid head which
occurs when the resistance is drawn through the
lateral plane.

Avoiding the “Thumbs-Up” Position
Once again, a “pinkies-up” application will encourage
the movement to be performed in the desired
lateral plane. Conversely, if the thumbs are allowed to rise up during the movement there is a
tendency to pull the weight back instead of straight up in a vertical line. If you notice that the thumbs
are up at the conclusion of the concentric contraction phase then you will know that the medial deltoid
head was deprived of sufficient motor-unit recruitment throughout the movement range.

Avoiding Pitching Forward
Due to the low-and-away position of the resistance you will be challenged to avoid the natural
tendency to yield to the pulling forces of the weight by
bending forward in effort to provide for subsequent leverage
to be applied during the initiation of the concentric
contraction phase. Leaning forward encourages the strong
incorporation of the powerful back muscles (notably the
trapezius and rhomboids) which reduces the accentuation
of the desired area of the deltoids.

Avoiding Hip-Thrusting
As well, there is experienced a natural urge to thrust
the hips forward during the raising of the resistance in effort
to provide impetus to the lift. Hip thrusting induces
an arched-back posture which creates a strain on the lower
lumbar region that is even greater than that experienced
with the free-weight lateral raise application. This is because
of the indirect effort above resistance relationship.
As well, the arched-back posture incorporates the strong
involvement of the major muscle of the chest (pectoralis
major) into the movement application which obviously
curbs the desired emphasis on the deltoids.

Avoiding Gravitational Overkill
Due to the fact that the low and away position of the resistance induces a strong pulling effect
upon the body there is even greater requirement to provide for strong neural-impulsing into the deltoids
in order to combat the gravitational forces experienced during the eccentric contraction phase
of the movement. There is as a result, a strong tendency to collapse at the hips and to apply elbow
flexion in effort to cushion the effects of the applied extension at the conclusion of the eccentric
phase of the movement. If there is any collapsing at the bottom of the eccentric phase it results in a
hip-thrust action during the execution of the concentric contraction which severely reduces the effectiveness
of the exercise and could lead to serious injury.

If you notice that you are applying hip actions into the movement then you would be wise to reduce
the amount of resistance being used. Once again, it should be stressed that the lateral cable raise
exercise, is considered a “shaping” movement one requiring absolute correctness of execution in order
to provide for its safe, efficient application.

Full R.O.M. Application
You will want to concentrate on sustaining the concentric contraction through the full range-ofmotion.
There is a tendency to abort the lift before reaching the fully-extended finish position of the
concentric contraction. You will want to pause for two counts at the conclusion of the lift in order to
provide maximal motor-unit recruitment into the deltoids and to prepare for the eccentric contraction
of the movement.

Slow Speed-of-Contraction Required
The lateral cable raise requires that an even slower speed-of-contraction be applied to the
movement than is required in the free-weight version of the exercise in order to avoid the snapping
action at the shoulder, elbow and even wrist joints rapid-fire movement severely reduce the ability to
provide for maximum motor-unit recruitment in the deltoids and could induce injuries to the joints.

Summary of Correct Exercise Execution
-Assuming a shoulder-width stance with the toes pointed slightly outward and utilizing knee and
hip flexion, establish a rigid back posture. The head should be held erect with a slight upward tilt
of the chin.
-Grasp the single-arm hand cable pulley in a fully-extended arm position downward across and in
front of the body. You will want to be sure to keep the resistance as close to the body as possible
in order to allow for the movement application to be performed in the lateral plane to provide
emphasis in the posterior deltoid head. If the hand is extended too far forward the anterior deltoid
region will be accentuated.
-Maintaining an erect posture, slowly begin the concentric contraction phase of the movement by
drawing the cable upward in the lateral plane to a position approximately 45° between the horizontal
and the vertical. You will want to make certain to:

- Straighten the elbow-joint;
- Utilize an extended position of the wrist;
- Lead with the hand and not the elbow;
- Assume a “pinkies-up” position of the hand throughout the concentric and eccentric contraction
phases of the movement;
- Make sure to lead the movement with the hand (not the elbow).

-Pause for two counts at the “finish” position of the concentric contraction in order to prepare
the muscles for the eccentric contraction phase of the movement.
-Utilize strong neural-impulsing into the shoulders in order to provide maximum muscular contraction
during the eccentric contraction phase of the movement.
-You will be challenged to maintain the stiff-arm position during this phase as the location of the
resistance below the effort as well as the strong gravitational forces experienced with cable work
encourage an elbow flexion response as the body seeks to alleviate the pressure being felt in the
shoulder during the lowering of the weight.
-You will need to resist the natural urge to bend at the waist at the conclusion of the eccentric
contraction in effort to “cushion” the effects of the eccentric contraction upon the shoulder.
Bending at the waist also provides a “wind-up” effect for the subsequent concentric contraction
phase of the movement creating momentum and greatly reducing motor-unit recruitment potential
in the deltoid.
-Avoid the urge to apply a hip-thrust action into the subsequent concentric contraction by maintaining
a rigid posture throughout both the eccentric and concentric contraction phases of the
movement.

Keys to the Lift
- Utilize the extended position of the arm throughout the concentric contraction phases of the
movement
- Assume an extended position of the wrist to help maintain the stiff-arm position
- Be careful to avoid hip-thrusting into the movement during the initiation of the concentric contraction
- Maintain correct posture at the conclusion of the eccentric contraction phase of the movement.
Avoid bending at the hips in effort to “cushion” the effects of the lowering of the weight

Rear Lateral Cable Raise
The single-arm cable hand pulley can also be
held behind the back in order to emphasize the
posterior deltoid head in the lateral cable raise application.
Once again it should be emphasized that
sensible resistance selection be applied with this exercise
in order to ensure the safe, efficient application
of this highly-efficient posterior deltoid “shaper”.

Movement Analysis
The hand will be placed behind the back just below
the waist in a slightly less than fully- extended
position. That is, the elbow will be flexed slightly in
order to alleviate possible strain on the shoulder.
This slight flexion of the elbow position allows for a
natural arm position and alleviates possible strain on
the shoulder. However, it is imperative to extend the
arm downward before attempting to move the resistance
outward and then upward. If the elbow is kept
in the flexed position, the movement will be led with
the elbow which will induce a resulting flexion action
of the elbow joint which turns the exercise into
a triceps movement.

Begin the concentric contraction phase of the
movement by slowly extending the arm downward
as the arm is extended outward in the lateral plane.
Be aware not to bring the arm outward in the flexed
position but with a fully-extended arm position.

The slightly more exaggerated hip and knee
flexion will allow for the proper placement for the
starting point of the exercise. There is a greater
tendency to apply hip thrust toward the direction of
the lift in order to provided impetus to the movement. As well, there is a strong urge to lean away
from the active side in effort to apply leverage to the lift. It is essential to maintain proper posture
throughout the movement in order to provide maximum benefit to the desired area of the deltoid.

You will need to concentrate on avoiding the tendency to use a bent arm posture and then effect
an action of extension of the forearm in manner of effecting the concentric contraction phase of the
movement. You will also want to utilize the “pinkie-up” position of the hand throughout the movement
in order to provide maximum accentuation into the posterior deltoid head. The tendency here
is to allow the thumb to rise up in effort to incorporate the more powerful anterior deltoid head into
the lift.

As well, you will need to concentrate on avoiding the tendency to draw the cable backwards during
the lift in effort to avoid working directly against gravity. It is essential that you maintain a lateral
plane application to the movement in order to achieve maximum resultant effect upon the desired
area of the posterior deltoid head.

You will also need to concentrate on avoiding the common tendency to lean forward during the
concentric contraction in effort to provide momentum into the lift. In addition you will want to remember
to use a very slow speed-of-contraction application throughout the movement.

Summary of Correct Exercise Execution
- Assuming a shoulder-width stance with the toes pointed slightly outward and utilizing knee and
hip flexion, establish a rigid back posture. The head should be held erect with a slight upward tilt
of the chin.
- Grasp the single-arm hand cable pulley in a fully-extended arm position downward across behind
the body. You will want to be sure to keep the resistance as close to the back of the body as
possible in order to allow for the movement application to be performed in the lateral plane to
provide emphasis in the posterior deltoid head. If the hand is extended too far forward, the anterior
deltoid region will be accentuated and the cable will rub up against the back of the body.
- Maintaining an erect posture, slowly begin the concentric contraction phase of the movement by
drawing the cable upward in the lateral plane to a position approximately 45° between the horizontal
and the vertical. You will want to make certain to:

- Straighten the elbow-joint;
- Utilize an extended position of the wrist;
- Lead with the hand and not the elbow;
- Assume a “pinkies-up” position of the hand throughout the concentric and eccentric contraction
phases of the movement;
- Make sure to lead the movement with the hand (not the elbow).

- Pause for two counts at the “finish” position of the concentric contraction in order to prepare
the muscles for the eccentric contraction phase of the movement.
- Utilize strong neural-impulsing into the shoulders in order to provide maximum muscular contraction
during the eccentric contraction phase of the movement.
- You will be challenged to maintain the stiff-arm
position during this phase as the location of the
resistance below the effort as well as the strong
gravitational forces experienced with cable work
encourage an elbow flexion response as the
body seeks to alleviate the pressure being felt in
the shoulder during the lowering of the weight.
- You will need to resist the natural urge to thrust
the pelvis forward and bend backwards in the
lower back at the conclusion of the eccentric
contraction in effort to “cushion” the effects of
the eccentric contraction upon the shoulder.
Bending backwards is a very dangerous position
as the body is in a forced hyperextended position
against gravity which can lead to a wealth of
lower back and lumbar vertebrae injuries.

Keys to the Lift
- You will want to use extremely light resistance in
order to promote the proper execution of the
movement.
- Concentrate fully on avoiding collapsing at the conclusion of the eccentric contraction of the lift.
- Avoid the tendency to provide a side hip-thrusting action into the concentric contraction of the
movement.
- Avoid the penchant of applying elbow flexion and subsequent elbow extension during the application
of the eccentric and concentric contraction phases of the movement respectively as these
actions will provide for a triceps movement as opposed to a shoulder movement.
- Make certain to maintain a pinkies-up position of the hands in order to stimulate the posterior
fibers of the deltoid. If the thumbs are allowed to come over the top of the movement it will
promote the activation of the anterior fibers of the deltoid as opposed to the desired posterior
fibers.
- There is a strong tendency to initiate the concentric phase of the movement by jerking the cable
upward. It is necessary to apply slow, controlled muscular contractions in order to promote maximal
motor-unit recruitment in the desired area of the deltoids.

Bent-over Lateral Raise
Another variation of the lateral raise movement can be found in the bent-over lateral dumbbell
raise exercise. This application provides for emphasis upon the posterior deltoid head. The bent-over
lateral dumbbell raise can be performed from either a standing or seated posture. For purposes of
providing a solid base of support and to cut down on potential imperfections in the movement application
it is recommended that a seated posture be utilized for this exercise.

Importance of Flat-Back Position
It is essential that the back be kept flat and rigid,
and the head be tilted slightly upward. If the head is left
in the lowered position it initiates a rounding-of-theback
response which encourages “cheating” to enter
into the movement.

Keep the Back Down
You will need to concentrate fully on keeping the
back down during the movement application as there is
a strong tendency to rise up with the weight during the
concentric contraction phase of the movement. Once
the resistance is on its way, there is a strong urge to drop
the torso down vigorously in effort to apply leverage to
the lift. Rising up with the back and then dropping
down destroys the premise of the exercise as it reduces
the accentuation of the posterior deltoid.

Hands-Not Elbows-Lead the Movement
It is important that the hands lead the movement in
order to provide maximum benefit to the shoulders. If
the elbows remain flexed and are allowed to lead the
movement, the exercise becomes a bent-arm bent-over
row movement which is designed to work the upper
back.

Resisting the Force of Gravity
You will have to concentrate fully in order to avoid
having gravitational forces take over control of the eccentric
contraction phase of the movement. If gravity is
allowed to take over control of the movement, the
weights will come down too quickly. Momentum will
carry the weights past their desired eccentric contraction
“finish” position resulting in exaggerated elbow-flexion
in effort to “cushion” the burden of the weight. This
breakdown in form severely hampers correct exercise
application in the subsequent concentric contraction
phase which greatly reduces the benefit of the exercise.

Summary of Correct Exercise Execution
- Assume a bent-over position at the end of a bench with a pair of dumbbells located between the
bench and the heels of the feet.
- Establish a rigid flat back position with the head up.
- Grasp the dumbbells in a parallel grip with the arms in slight elbow-flexion. Extend the wrists so
that the hands are parallel to the forearms in order to facilitate the extension of the arms action
that will be utilized just after the initiation of the concentric contraction phase of the movement.
- Slowly begin the concentric contraction phase by drawing the dumbbells outward and then upward
by extending the elbows and maintaining the stiff-arm position of the arms throughout the
concentric contraction.
- Make certain to keep the torso down and the head in the raised position as the weights are raised
through the concentric contraction phase of the movement. It will be major challenge to avoid
the natural urge to lift the torso and then drop the upper body into the load as the resistance is
being raised.
- Slowly raise the weights to the desired “finish” position by using strong neural-impulsing into the
shoulders. Avoid the tendency to snap out at the conclusion of the concentric phase of the
movement.
- Prepare for the eccentric contraction phase of the movement by strongly impulsing into the
shoulders in order to provide maximum motor-unit recruitment in order to combat forces of
gravity that will mount a serious challenge to proper movement application in the eccentric
phase of the exercise.
- Resist the urge to allow the weight to come down out of control and concentrate fully on maintaining
the essential locked-out position of the elbow in order to provide maximum benefit to
the posterior deltoid region.
Keys to the Lift
- Maintain extended-arm position throughout the concentric and eccentric phases of the movement.
Remember to utilize the extended-wrist position to encourage the proper locked-out position
of the arms.
- Avoid lifting the upper torso during the initiation of the lift and avoid as well the tendency of
throwing the body downward into the lift as the concentric contraction is continued.
- Avoid “snapping-out” at the conclusion of the concentric contraction, and “collapsing-out” at
the conclusion of the eccentric contraction phases of the movement.

Vertical Flye
The vertical flye exercise is not considered to be a “raise” exercise in the conventional sense in
that the movement application does not include a raising action. However, as the movement is performed
in the raises position (horizontal plane) it is included in the groups of “raise” exercises.

Movement Analysis
As the vertical flye movement is
considered a shaping exercise, heavy
weight is not required. In fact, it is advisable
that extremely light weight be
employed for this potentially hazardous
exercise.

Shoulder Ligaments at Risk
The anterior deltoids as well as the
connective ligaments and tendon are
highly susceptible to injury due to the
fact that there is no alleviation of the
gravitational forces imposed upon the
shoulders as the movement is performed
throughout the raised position.
As a result of constant force being exerted
upon the shoulders, they will fatigue
easily thus imposing potential duress
upon the ligaments. As both the
muscles and the ligaments of the
shoulder region are relatively weak it is
imperative that the trainee abort the set
upon the initial onset of sporadic muscular
response. It is important that the
trainee use intelligent (light) resistance
and avoid the natural tendency to
“force the issue” during the completion
of the set.

Speed of contraction and
R.O.M. application
It is essential that the movement be performed with highly controlled slow speed of contraction
applications. It is also vital to apply a slightly less than full ROM (no greater than parallel to the body
position) in effort to reduce internal injury associated with rapid-fire movement applications and
beyond the parallel position movement applications which exert great strain on the ligaments and
tendons of the shoulder.

Lower Back at Risk with Improper Posture
It is important to assume the correct stance applying knee and hip flexion in order to alleviate
potential strain on the lower lumbar region. It is important that the trainee
remember not to lean back in effort to gain a more advantageous angle and
to incorporate the chest muscles as such flaw in posture can exert great strain
on the spinal region.

Summary of Correct Exercise Execution
-Assume the correct preparatory posture by establishing a shoulder width
stance with the feet in a slightly outward stance.
-Utilize hip and knee flexion and maintain an erect position of the head.
-Grasp a pair of dumbbells in a pronated grip with the hands extended
outward in front of the chest.
-Initiate the movement application by opening the hands in a flye movement
to a just less than parallel to the body finish position.
-Maintaining the correct posture, slowly draw the hands together to the
original starting position while keeping the arms in the desired fully extended
position.

Keys to the Lift
-Utilize intelligent weight (very light) weight selection.
-Utilize slow speed of contraction and slightly less than full ROM movement
applications.
-Maintain the desired stiff arm position throughout the performance of the exercise.
-Avoid the natural tendency to lean back (arched-back) during the completion of the set.