Shoulder Raise Exercises

Shoulder Raise Exercises

Another approach to shoulder training can be found in the utilization of the group of movements
known as the “raises” exercises. The raises movements allow for specific emphasis to be applied
to the anterior, medial, and posterior deltoid heads thus providing for maximum shaping and
defining of the entire deltoid region.

There are four basic raise-exercises that will be analyzed in our report
-Raises to the front; (both barbell and dumbbell applications will be reviewed);
-Raises along a horizontal path in front of the body. (deemed the vertical flye movement);
-Raises to the side of the body (lateral raises)
-Raises to the side with the bent-over body position applied (bent-over lateral raise).

Note: The vertical flye exercise is not performed with a raising action but is considered a “raises”
exercise due to the fact that the movement is performed with the dumbbells in a raised position.
The raise movements can be performed with a variety of applications. These variations can be
realized through the utilization of different grips and various movement planes. We shall cover the
most commonly-applied variations of each of the raises movements in their respective sections.

Front Barbell Raise
The barbell front raise allows for the accentuation of the anterior deltoid head while incorporating
to a lesser degree the medial deltoid head. It is important to utilize light resistance in this movement
as the use of heavy weight will result in a breakdown of correct movement methodology. It
should be noted that there are two basic approaches that can be taken with respect to the barbell
front raise exercise. The movement
may be performed with an above horizontal
(above shoulder-height) or a horizontal
(shoulder-height) finish position.

A detailed analysis of the above horizontal
finish will be provided. The
shoulder-height application encourages
the use of heavier resistance and as
such it is recommended that the beginning
weight-training student become
knowledgeable of the vertical finish
position variation of the exercise in order
to establish the correct movement
methodology before attempting to
work with heavier poundages. It should
be noted at the outset that the barbell
raises exercise is not to be considered a
power movement but rather a shaping
exercise. In order to provide for the
safe, efficient application of this exercise,
light resistance should be employed.

The Significance of Hand
Placement
There are several hand placements
that can be applied along the barbell.
These hand placements can range from
extreme widths of all the way out to
where the pinkies are struggling to stay
on the bar (definitely not recommended),
to as close as that which allows for
the forefingers to touch.
The determination of which hand placement would be most advantageous is directly correlated
to the desired effects you wish to employ upon the deltoids. Wider grips encourage the activation of
the medial deltoid head while narrow grips provide accentuation of the anterior deltoid head.

Reduced R.O.M. with Wide Grips
Wide grips reduce range-of-motion capability of the muscle and encourage support from the
highly-susceptible ligaments and tendons. Another serious drawback to wide grip hand placements is
that there is restriction of the ROM capacity of the scapula during the actions of abduction and upward
rotation.

Problems Related to Closed-Grips
The negative ramification associated with close grips is that they incorporate the strong activation
of the both the trapezius and rhomboid muscles which reduces the accentuation of the deltoids.
Another major resultant of an extremely close hand placement is that it forces the unwanted activation
of the powerful pectoralis major muscle. In addition, the fingers-touching placement of the
hands restricts the ROM capacity of the shoulder region with the result that when the bar is raised
just above shoulder height, there is a tendency to lean back in order to gain the required clearance for
the lift which encourages the activation of the chest muscles to raise the weight upward.

By incorporating the chest into the lift, the deltoids are deprived of their proper fiberrecruitment
which greatly reduces growth and development potential. As well, due to the adjustment
requirement of leaning back in order to gain necessary clearance for the lift, the back is forced into an
exaggerated reverse “C” formation which could induce a jamming of the facet joints in the lower
lumbar region.

The recommendation here is to avoid extreme hand placements in order to provide for the
greatest ROM capability and most natural movement function of the deltoids. This will ensure the
safest, most effective application of the barbell front raise movement.

Problems Related to Body Positioning

Problems Related To Hip-Thrusting
If the hips are used to thrust the weight forward the fiber-recruitment of the muscle cannot be
applied at the crucial initiation point. If the muscles are not activated, the utilization of momentum
will be encouraged; often with damaging results. As the weight is raised to shoulder-height there is a
strong urge to lean back in effort to maintain the momentum of the movement. Momentum severely
reduces the muscular control of the movement. As the bar is raised to the top of the lift it has a tendency
to want to keep on going (Law of Inertia: “a body in motion has a tendency to stay in motion”).
As such, slowing the weight down is difficult. If the weight is allowed to come too far beyond
the desired above horizontal position, serious damage to the ligaments and tendons in the shoulder
region can easily result.

Problems Related to Dropping the Head
You will want to make certain to keep the head up with a slight upward tilt of the chin. An exagerated
chin-up posture encourages an arcing of the back position which exposes the lower lumbar
region to injury risk. A dropping of the head action encourages a resulting rounding of the back
posture which induces a rocking-back action of the torso during the eccentric contraction phase of
the movement and a subsequent hip-thrusting action during the initiation of the following concentric
contraction phase.

Reduced Effectiveness with Elbow-Flexion
The utilization of elbow-flexion reduces the effectiveness of the exercise in that it binders motorunit
recruitment in the desired area of the deltoids. The brachialis and coracobrachialis muscles are
highly-activated as the force vector is directed to the area of the elbow-joint which serves as a fulcrum
in absorbing the burden of the load.

As well, elbow-flexion forces the movement to be applied closer to the body which encourages
the involvement of the powerful chest muscles which, as outlined earlier, induces a resulting arching
of the back response.

Problems Related To Rapid Speed-of-Contraction

Considerations for Concentric Contraction
It is important to utilize slow, controlled speed-of-contraction in order to provide safe efficient
training. It is assumed that you have selected an appropriately light weight in order to allow for safe,
efficient training; it would be most unfortunate to defeat the purpose by throwing the lighter resistance
around with reckless abandon. If the weight is thrown up too quickly, it strongly encourages an
accompanying rising up on to the toes action which further accentuates the arching of the back
which could easily jam the facet-joints of the lower lumbar region.
Considerations for Eccentric Contraction
In preparing the deltoids for the eccentric contraction phase of the movement you will want to
devote maximal intensity of neural impulsing into the area. Maximum concentration will promote the
deltoid muscles to contract maximally thus preventing gravitational forces from taking over the lift.
Conversely, if concentration is permitted to wane during the lowering of the weight gravitational
forces can induce serious flaws in technique which can easily induce injury.
Maintaining Muscular Control
To explain: if the weight is allowed to come down out of control then the resulting force will
prove to be too much for the deltoids to handle. The body is forced to recoil at the conclusion of the
eccentric contraction in a natural protective response to the burden that is being placed upon the
deltoids.

An exaggerated recoiling of the body forces the hips back which encourages the head to be lowered.
There is now experienced a forceful countering thrusting action of the hips as the concentric
contraction phase begins. This thrusting action usually encourages an exaggerated neck extension
reaction. These two accompanying actions force a rising up on the toes action which creates great
strain on the lower lumbar region. As well, this breakdown in form greatly reduces motor-unit
recruitment in the desired area of the deltoids greatly curbing the effectiveness of the exercise.

Summary of Correct Exercise Execution
-Assuming the correct anatomical stance (feet positioned at shoulder width distance with the toes
pointed slightly outward and utilizing hip and knee flexion) grasp a barbell in a pronated, shoulder
width or slightly-wider-than-shoulder-width grip depending upon the desired accentuation.
-Utilizing knee and hip extension stand to an erect standing position with the head held erect and
the arms in a fully-extended position.
-Re-establish slight knee flexion posture while maintaining a flat and rigid posture with the back
and with the head held in a slightly upward position.
-With the arms in the fully-extended position initiate the concentric contraction phase of the
movement by impulsing strongly into the deltoid region and slowly raising the weight. Raise the
weight to the just above eye level (above-horizontal finish position). Pause for one count.
-Initiate the eccentric contraction phase of the movement by slowly lowering the resistance while
maintaining strong-neural impulsing in the deltoids. Strong neural-impulsing is required in order
to prevent the tendency to allow for gravity to take over the eccentric contraction phase of the
exercise.
-Slowly lower the weight to the finish position while maintaining the proper posture (slight knee
flexion. head up, back rigid) by utilizing slow, controlled contraction in the deltoids. You will
need to concentrate fully in order to resist the tendency to bounce the barbell off the thighs at
the completion of the eccentric contraction phase of the movement.

Keys to the Lift
-Avoid the tendency to use a thrusting action of the hips in effort to facilitate the initiation of the
concentric contraction.
-Keep the back straight and the head held in a slightly upward position throughout the concentric
and eccentric contraction phases of the exercise.
-Do not arch the back in effort to incorporate the chest muscles to aid in the lift.
-Maintain contact with the floor with the entire foot at all times. This will ensure that you do not
commit the major “no-no” of coming up onto your toes during the concentric contraction phase
of the lift.
-Stop the concentric contraction just above eye-level to avoid straining the shoulders.
-Utilize slow, well-controlled muscular contractions in the eccentric phase of the exercise in order
to avoid the flaw in technique of bending at the hips.

Alternate Front Dumbbell Raise
A variation of the front raise movement can be applied with the utilization of dumbbells. An alternate
application is recommended versus the simultaneous approach because of the increased
measure of control that can be applied during the movement execution. As well, the shoulder-height
finish position is recommended in order to provide for maximum control of the movement application.

Benefits of Shoulder-Height Finish
Position
The above shoulder-height finish position creates
potential difficulties. The trainee is encouraged to throw
the weights upward overhead too quickly. With rapid
speed-of-contraction, it is difficult to stop the movement
at the desired above eye-level position. If the movement
application is extended above this, there is a risk of injury
due to an inability to control the weight above this
point and as such a resulting arching of the back posture
is undertaken that could easily invoke injury to the lower
back.

Benefits of Dumbbell Application

Bench Mark Removed
Due to the fact that there is a loss of the balance
and stabilization factors that are provided with the barbell
application, there is a tendency to break form during
the performance of the exercise. With the barbell application
there is an automatic “bench mark” for the finish
position of the eccentric contraction phase as the
movement is halted with the resistance in the desired
above eye-level position due to the fact that the barbell
is brought down to the thighs. However, while the
thighs provide a “bench mark” for the finish position
there is a tendency to recoil with the body as the weight
is brought down to the thighs. If complete control is not
exerted over the weight during its descent, the forces of
gravity will take over the movement forcing a breakdown
in form that sees a resulting detrimental rocking
action of the body. Frequently, a vociferous rocking action
encourages a resulting raising-up-onto-the-toes action
which further induces the back into an exaggerated
arc increasing the risk of injury to the lower lumbar region.

Increased Stabilization
By utilizing the alternate dumbbell application it is
much easier to provide control over the movement as
there is an opportunity to stabilize the body while contracting the resistance through its movement
range. The key here is to avoid having the stabilization factor work against you by bracing for the lift
and then hoisting the dumbbell into the air with a slightly-forward and to the side hip-thrust action.
This of course would greatly curb the effectiveness of the exercise and could lead to shoulder and
lower back injuries.

Problems Associated with “Rocking”
With the dumbbell application, the provision of a “built-in” finish position is removed as the
dumbbells are free to go beyond the thighs. If the simultaneous dumbbell application is employed,
there is a tendency to swing the dumbbells behind the thighs in effort to provide momentum for the
subsequent concentric contraction. Swinging the dumbbells down past the line of vertical induces an
even greater breakdown in posture than was evidenced during the barbell application. This breakdown
in posture sees the trainee first bending forward during the eccentric contraction phase of the
movement and then applying a hip-thrusting action at the initiation of the concentric contraction.

Incorporation of Momentum
The rocking action could be even more exaggerated than when a barbell is used because the
dumbbells are not blocked by the thighs. If the resistance is brought farther behind the line of vertical
there is experienced even greater bending forward which induces increased hip-thrusting. The resulting
exaggerated rocking action often induces a resulting raising- up-onto-the-toes-action which
increases the arching in the back. The exaggerated arched-back posture can easily lead to chronic
lower back injury due to the jamming of the facet-joints. At the very least the rocking action incorporates
major momentum into the lift which robs the intended deltoid region of the maximum opportunity
for motor-unit recruitment potential in both the concentric and eccentric contraction phases
of the movement.

Reduced Effectiveness of Closed-Grip
Of course, the problem of swinging the dumbbells beyond the line of vertical (outside the body),
can be eliminated by applying a closed position of the dumbbells. In this fashion the dumbbells can
be brought inside the body to the front of the thighs. The problems that arise now are that the action
of the resistance being brought to the thighs encourages a bending forward of the torso similar to
when the barbell application is employed. As well, without the stabilization benefit associated with
the barbell application the resistance is encouraged to travel through the movement range in the eccentric
phase more quickly than when a barbell is used.

No Support Provided
This is due to the fact that the burden of the load cannot be taken up by the trapezius and
rhomboid muscles which aid in controlling the weight during its descent are not as effective in their
role as when a barbell is used. With reduced involvement of the support muscles, the rapidly moving
load will induce an even greater recoiling of the upper torso at the completion of the eccentric contraction.
The body will swing forward bringing the head down which encourages an accentuated hipthrust
on the subsequent concentric contraction.

Dumbbells Touching the Outside of the Thighs
The recommended grip for the alternate dumbbell front raise is to position the hands so that
they are wide enough to encourage the full activation of the deltoids but not too wide so as to strain
the ligaments and tendons of the shoulders. The hands should be positioned so that the inside portion
of the dumbbells is able to come in contact with the outside portion of the thighs.

Potential Shoulder Strain
If the hands are placed out too wide, so as to allow for the dumbbells to clear the thighs completely,
there will be added exertion placed upon the shoulder ligaments during the execution of the
movement. When the shoulder feels the strain the natural response is to lean to the non-action side
in order to provide a more advantageous angle of execution. Leaning to the side severely reduces the
effectiveness of the exercise and can lead to chronic spinal injuries.

Hand Positions

Pinkies Up
Various hand positions and movement planes are possible with the dumbbell application of the
front raise exercise. Specific accentuation can be applied by raising the pinkies beyond the horizontal
plane in manner of providing for accentuation of outside portion of the shoulders. As well the
movement can be directed to a position slightly in front of the body to add a squeezing effect upon
the anterior deltoid region. Avoid coming too far over in front of the body to maintain the emphasis
of the movement in the shoulders and not switch it over to the chest. The generally-applied benchmark
is to bring the hands across to the point that sees the inside portion of the dumbbell positioned
just inside the mid-point of the body. If the hands are brought across the chest there is a tendency to
utilize a twisting action of the trunk applied in effort to incorporate momentum into the movement.

Pinkies Down
Another variation of the movement can be applied by dropping the pinkies down and utilizing a
semi-pronated or, “hammer” grip. This application accentuates the anterior head and deactivates any
involvement of the medial deltoid region. The major difficulty incurred with the hammer-grip application
is that there is a strong tendency to use elbow-flexion during the movement application which
reduces the effectiveness of the exercise. Also there is a tendency to apply an accentuated armswinging
action into the movement which can lead to a breakdown in form which reduces the effectiveness
of the exercise and could lead to injury.

Alternate-Not Continuous-Application
You will want to come to complete the entire movement with one dumbbell before raising the
other one in order to affect the proper “alternate” application. Frequently trainees perform the
movement with an opposite raising and lowering of the weights. This “continuous movement” approach
reduces the concentration level as only a portion of the required neural impulsing is now applied
to both the eccentric and concentric contraction phases of the movement. The eccentric con212
Advanced Techniques in Weight-Resistance Training
traction phase of the movement is performed with additional gravitational force as the concentration
normally applied during the lowering of the weights is diverted to the concentric contraction phase
of the lift. After all, the thinking is that the weight will fall on its own while raising the resistance requires
force. It bas been emphasized repeatedly that the lowering of the weight should be performed
with strong concentration in order to combat the forces of gravity and to encourage the maximum
motor unit recruitment in order to provide for maximum results. The phenomenon of reduced neural-
impulsing being directed to the deltoids during the movement application as a result of a continuous
movement application results in a swinging of the weights which induces a number of breakdowns
on proper posture and correct exercise execution. It has been stressed throughout this section
on shoulder training that strong-neural impulsing is essential to the safe, efficient application of this
movement.

Summary of Correct Exercise ExecutionSo
-Assume the correct preparatory posture by utilizing knee and hip flexion to establish a flat, rigid
position of the back. You will want to position the head in a slightly upward position.
-Grasp the dumbbells in a pronated grip with the arms in the fully-extended position with the
inside portion of the dumbbells in contact with the outside portion of the thighs.
-Initiate the concentric contraction phase of the movement by impulsing strongly into the shoulder
and slowly raising one dumbbell to a position that is just slightly above parallel. You will
want to pause for a count or two before initiating the eccentric contraction phase of the movement.
-Begin the eccentric contraction phase of the movement by maintaining strong neural- impulsing
into the deltoid and slowly lowering the dumbbell to the starting position on the outside portion
of the thighs.
-You will want to pause for one count at the completion of the eccentric contraction phase of the
movement in order to maintain maximum control over the movement application.

Keys to the Lift
-Make certain to maintain correct posture throughout the entire movement application.
-Utilize hip and knee flexion throughout the entire execution of the movement;
-Maintain an erect posture with the head with the chin tilted slightly upward.
-Maintain contact with the floor with the entire foot
-Avoid the tendency to apply a hip-thrusting action into the movement.
-Do not collapse the body during the completion of the eccentric contraction.
-Do not swing the dumbbells in back of the parallel line of the body in effort to incorporate momentum
into the lift.

Lateral Dumbbell Raise
Of all the movements in the entire weight-resistance training exercise inventory, the lateral
dumbbell raise presents the greatest problem to lifters with respect to correct movement methodology.
If you were to watch a hundred people perform this difficult exercise you would probably witness
a hundred different ways of executing the movement; it can also be presumed that not one of the
applications would be scientifically correct.

The general tendency with this exercise is to try to use too much weight. The lateral movement
plane accentuates the medial deltoid region which is the weakest area of the deltoids. As the deltoid
muscle is not strong muscle to begin with, and as the raises exercises are not power movements, the
resistance should be kept very low in order to promote the safe, efficient application of the movement.

There are two distinct approaches to the lateral raise exercise:
-Stiff-arm application;
-Bent-arm application.

In addition, there are two movement ranges that can be utilized in the lateral raise exercise.

-Shoulder-height movement range;
-Over-the-head movement range.

The following three sections will discuss the movement methodology considerations associated
with these different applications and movement ranges.

-Overhead Stiff-Arm Lateral Dumbbell Raise;
-Shoulder-Height Stiff-Arm Lateral Dumbbell Raise;
-Shoulder-Height Bent-Arm Lateral Dumbbell Raise.