(Triceps) Extension Exercises Intro

Triceps Extension Exercises

We shall now provide an analysis of the inventory of extension-type movements which can be
performed from the supine, seated or standing position in a downward or overhead fashion. Both
the pronated-grip and supinated-grip applications can be utilized. The pronated-grip approach is the
most readily recognized and provides activation of all triceps heads. As was evidenced with the reverse-
grip bench press exercise the supinated-grip variation of the extension exercises provides accentuation
of the long head of the triceps due to the additional stretch that is afforded during the
eccentric contraction phase of the movements.

General Overview

Grip Plays Important Role in Specific Accentuation
The particular grip that is applied will have a strong influence on the region of accentuation the
extension movement will have on the triceps brachii muscle. We have seen that the reverse-grip accentuates
high activation of the long head. Pronated grips accentuate the medial and lateral heads,
and to a lesser degree the long head. The semi-pronated (parallel) grip applications most significantly
accentuate the lateral head. All three grips are applicable in the supine, standing, seated, downward
and overhead movement applications. It should be noted that the pronated-grip will be utilized as the
grip of choice for purposes of our analysis.

Close-grip Recommended
The pronated closed-grip would be applied with an even closer hands displacement than was
used in the closed grip bench press exercise. Anywhere from zero (thumbs touching) to 3 inches
hand displacement would be recommended. Remember, as was the case with the pressing movements,
the closer the grip the greater the emphasis on the triceps while wider grip applications encourage
increased activation of the chest. The closer hand displacement is recommended on the basis
that the problems of related to pain incurred at the wrist-joints during the execution of the closedgrip
bench press are not repeated in the closed grip extension movements.

Stabilization or the Elbows Crucial
No matter the angle of application and regardless of the applied grip, proper execution of the extension
movements begins with the all-important considerations related to maintaining a stable
(fixed) elbow position during the performance of the exercise. There is an almost unavoidable tendency
to flare and lower the elbows during the execution of the exercise. If the elbows are permitted
to flare out during the movement, the emphasis is directed to the chest as opposed to the desired
region of the triceps. As well, if the elbows are allowed to drop downward during the lowering of the
weight they will be raised up again during the raising of the weight which turns the exercise into more
of a pressing movement than an extension movement. The pressing action would provide greater
stimulation of the chest and of the shoulders (during the overhead application), than it would the
triceps.

Trapezius and A.C. Joint Training

The “Traps”

While we have provided analysis of the involvement of the trapezius muscle during the various
back exercises the considerations for the trapezius were from a posterior vantage point. In this report
we will focus on the upper portion of the trapezius (upper portion) from the anterior perspective. A
good set of “traps” rounds off the physique and provides an image of raw power. Conversely, underdevelopment
of the upper trapezius (visible from the front as the area comprising the area between
the neck to the deltoids) creates a flaw in the overall balance of the physique. It is not difficult
to bring out the trapezius as just a little attention goes a long way with this muscle. In this report we
shall provide an analysis of the shrug exercise as the shrug movement represents the fundamental
basis of “traps” training. It should be noted that the shrug exercise also involves the levator scapulae
and the rhomboid muscles and as such an analysis will be provided on each.

Location and Function

Trapezius (A)

Location
Originates on the vertebrae of the thoracic spine (entire length), and the cervical spine and inserts
on the lateral portion of the clavicle and into the base of the skull. Please note that the specific
area of concentration will be the area that crosses the acromioclavicular (A.C.) joint situated between
the clavicle and the scapula.

Function
The upper fibers produce the action of elevation of the scapula. The middle fibers produce the
actions of upward rotation and adduction of the scapula; they are mentioned due to the fact that the
fibers of the middle region (as well as the lower region) are activated during the completion and the
finish positions of the lift. As well the middle trapezius is highly-activated during the application of
the rear shoulder shrug movement application.

Levator Scapulae (B)

Location
Originates from the first to fourth cervical vertebrae and inserts on the medial border of the scapula.

Function
Serves in the function of raising or elevating the scapula during the initiation of the lift and also
provides for upward rotation of the scapula.

The Barbell Shrug
The barbell shrug exercise represents the “granddaddy” movement of upper trapezius training
and is a favorite of many hard-core lifters. While the movement appears to be a simple one to perform,
there is a high injury-risk factor associated with the exercise. The shoulders, as well as the lower
back, are highly susceptible to injury
when improper methodology is applied
to the movement. There is a general
tendency to attempt to work with too
much weight on this exercise and it is
essential that proper resistance selection
be applied, to allow for correct
exercise execution in effort to get the
most out of the exercise, and to reduce
the risk of injury.

Considerations for Injury
Prevention

Should We Rotate the Shoulders?
There has been a great deal of conflicting
literature about whether or not
the execution of the shrug exercise
should be one that sees a vertical
(straight up and down), movement application
or one that sees the trainee
rolling (rotating) the shoulders either
forward or backward, or both. The debate
centers on the considerations given
to the acromioclavicular (A.C.) joint.
Because of its location in the direct
line-of-fire of the shrugging movement,
the weakly-constructed A.C. joint is
exposed to a high risk of injury if duress
is placed upon it during the execution
of the shrug movement. The
backward rolling action of the shoulders
places the A.C. joint under duress
due to the force vectors which attack
the joint directly. The shoulders are
rotated, the clavicle is pulled up and
back forcing the already unstable joint
to be opened up (separated), which weakens the area even more thus exposing it to high injury risk.
If the shrug movement is performed with a vertical (up and down) movement application it allows
the joint to take on the burden of the load (including the force vectors) in its strongest position.

Potential for Lower Back Injury
The region of the lower back is also highly susceptible to injury if proper form is not maintained
throughout the movement application. There is a strong tendency to lean backwards during the
completion of the lift, particularly in instances when a shoulder-rotation action is implemented into
the movement. Lying backwards exposes the lower lumbar region to the risks associated with the
arching-of-the-back posture as induced by leaning back such as jamming the facet-joints and injuring
the vertebrae of the region. It is important to maintain contact with the floor with the entire region
of the soles of the feet as this win help alleviate the natural tendency of leaning back during the raising
of the weight.

Considerations for Muscular Involvement
Those who advocate the concept of rotating the shoulders do so with the proposal that the middle
and lower regions of the trapezius, as well as the rhomboids (major and minor) are highlyactivated
during the rotating (backward) action of the shoulders due to the “squeezing” action that is
experienced in the scapula. The opposing premise of the benefit provided by the squeezing action
upon the scapula is negated by the fact that despite the fact that gravitational forces are being exerted
upon the muscles throughout the movement application, the fact that there is a rotation action of the
shoulders dictates that the movement is now being applied in a more horizontal plane rather than
being applied in the desired vertical (directly opposing gravity) direction. A forward rolling action of
the shoulders is not considered and effective action and is seen as unnecessary.

The argument for the application of a forward and backward rotation action of the shoulders is
that the forward rotation is that the upper fibers of the trapezius are highly activated. The backward
rotation of the shoulders during the lowering of the weight provides a “squeezing” action (adduction)
of the shoulders and the scapula which accentuate the activation of the medial fibers of the trapezius.

In addition, the adduction of the shoulders and scapula incorporates the involvement of the
rhomboid muscles (major, minor) into the movement providing for overall development of the area
of the back. The counter argument to that notion is that the involvement of the rhomboids reduces
the emphasis that will be invoked upon the trapezius. The suggestion here would be regardless of
route-of-course for preferred accentuation, that “safety-first” be the foremost consideration. As such,
rotating the shoulders would be discouraged due to the potentially damaging effects upon the acromioclavicular
(A C.) joint.

Summary of Correct Exercise Execution
- Assume a shoulder-width stance with the feet pointed slightly outward with a barbell held in
front of the thighs with a pronated shoulder-width grip.
- Utilize slight knee and hip-flexion to provide the proper preparatory posture. The back should
be maintained in a flat, rigid vertical position with the head held high.
244 Advanced Techniques in Weight-Resistance Training
- Initiate the concentric contraction phase of the movement by slowly elevating the shoulders upward
in a straight line by virtue of accentuating the trapezius and levator scapulae muscles.
- Maintaining the proper position with the arms fully-extended and the knees and hips slightlyflexed
and the head held erect, draw the weight upward with the shoulders raised to their highest
point in the movement range. Remember, the movement is performed by drawing the shoulders
upward, not by dropping the head downward to meet the weight. You may want to experiment
with the various shoulder actions in order to affect the particular emphasis of choice in the
“traps”. Remember to pause for two counts at the completion of the concentric phase.
- Begin the eccentric phase of the movement by slowly lowering the bar back down. You will need
to concentrate fully on maintaining strong neural-impulsing into the muscles of the back (not the
arms) in resisting the forces of gravity.
- Complete the eccentric contraction phase by slowly lowering the weight to the fully- extended
position of the eccentric contraction. You will need to exert high concentration in order to avoid
the urge to allow for a “bouncing” action at the conclusion of the movement.

Keys to the Lift
It is essential to maintain proper exercise execution throughout the entire movement application
in both the concentric and eccentric phases of the movement application in order to avoid reduce
the risk of injury in this simple but potentially dangerous exercise. You will want to avoid
the following flaws in correct execution of the exercise.

- Utilizing elbow flexion;
- Utilizing hip-thrust to add impetus to the lift;
- Throwing the head back in response to the exertion of the lifting action;
- Springing up on to the toes in effort to apply greater leverage to the lift;
- Dropping the head down into the lift during the final one-third of the concentric contraction;
Hoisting the weight up rather than raising the load by virtue of strong muscular contraction in
the trapezius and levator scapulae;
.. Dropping the weight down too quickly during the execution of the eccentric contraction. h. allowing
a “bouncing” action at the conclusion of the eccentric contraction.

Use light resistance and utilize strong neural impulsing into the desired region of the muscles of
the back (rather than in the arms) in order to provide for the safe, efficient application of this potentially
dangerous exercise.

 

Smith Machine Barbell Shrug
A movement variation can be applied with the utilization of the Smith machine barbell smug application.
The Smith machine provides for a measure of stability during the performance of the
movement and, as such, the tendency to roll the shoulders will be somewhat lessened. If the shoulders
are rotated, the resistance remains in a fixed position which could result in less stress being
placed upon the acromioclavicular (A C.) joint.

Movement Analysis

Proper Form Encouraged with Smith
Machine
The Smith machine application also encourages
proper form to be maintained throughout
the movement application as there is less tendency
to attempt to pull the bar up and back as
the shoulders are rotated backward (as this attempt
would prove futile). As a result, the
common flaw in technique that sees the trainee
assuming an arched-back posture is virtually
eliminated. Note, the usage of the term “virtually”,
it is still possible to lean back during the
movement and concentration is required to
avoid this almost natural-occurring error.

In addition there is less tenancy to collapse
the body during the eccentric contraction phase
of the movement as the movement application
is strictly up and down as opposed to the freeweight
barbell application which frequently sees
the trainee first drawing the barbell back and
then allowing the weight to come forward during
the descent. The true-vertical movement
plane allows for a more readily-facilitated adherence
to the desired straight-body posture.

Summary of Correct Exercise
Execution
The rudiments of correct exercise are repeated
from the free-weight barbell shrug exercise.
One alteration would see the speed-ofcontraction
slowed slightly than that of the freeweight
barbell version of the shoulder shrug
movement due to forces of friction associated
with Smith machine applications. The utilization
of the Smith machine also permits a change in
body posture from that of vertical to one that is leaning slightly forward. The fixed apparatus allows
for the body to be angled forward slightly in effort to accentuate the back of the traps a little more.
Leaning forward during free-weight barbell shrug applications is discouraged as the leaning forward
position induces a collapsing of the body posture (hip-flexion) during the eccentric contraction phase
of the movement.

 

Rear Barbell Shrug
A not-too-frequently applied variation of the conventional front barbell shrug is the rear barbell
shrug exercise. In this version of the shrug movement the barbell is grasped behind the body with
the same basic fundamental premise of execution repeated from the conventional front barbell shrug
exercise. The benefit of the rear barbell shrug application is that greater accentuation of the middle
fibers of the trapezius can be applied.

Medial Fiber Incorporation
The conventional front barbell shrug
movement strongly accentuates the superior
(upper) fibers of the trapezius with the virtual
exclusion of the medial (middle) fibers. With the
rear barbell shrug application the superior fibers
are emphasized during the both the concentric
and eccentric contraction phases of the movement
as the shoulders are virtually compressed
together as a result of the position of the bar
behind the back. Because of the added squeeze
effect upon the posterior shoulders and the
subsequent stretching action upon the anterior
portion of the shoulders it is essential that
proper form be applied throughout the entire
execution of the exercise.

Summary of Correct Exercise
Execution
- Assume the correct preparatory position for
the movement by standing in the normal
anatomical position with the feet placed at
shoulder width distance and placed in a
slightly outward position facing away from
a barbell rack with a barbell resting on the
rack at about upper-hamstring height.
- Utilize knee and hip-flexion to align the
hands with barbell. Grasp the barbell in a
just-inside-shoulder-width pronated grip
and move away from the rack so that the
barbell is clear of the supports.
- Assume the proper posture by standing erect
with the chin held in a slightly upward position.
- Lower the arms downward to the fullyextended
position.
- Initiate the concentric contraction phase of
the movement by drawing the shoulders upward
while maintaining the fully-extended
position of the arms. You will want to resist
the natural urge to drop down and then rise
up into the lift in effort to incorporate momentum
into the movement.
- Raise the barbell upward by drawing the
shoulders up to the ears. You will want to
drop the head and shoulders slightly downward
during the raising of the weight. Remember
to avoid throwing your head down
into the lift but rather just tilt it slightly in anticipation
of the barbell being raised up to it.
- Complete the concentric contraction phase
of the movement by drawing the shoulders up as high
as possible toward the ears and then holding
the posture for two counts at the top of the lift.
- Begin the eccentric contraction phase of the movement
by slowly lowering the weight by virtue
of strong neural-impulsing into the region of the “traps” in effort to avert having gravity take
over control of the movement.
- Complete the eccentric contraction phase by slowly drawing the weight to a halt at the eccentric
contraction finish-position. You will want to avoid allowing the weight to descend too quickly as
the forces incurred by the shoulder-joint at the conclusion of the movement could prove hazardous
to the ligaments and tendons.

Keys to the Lift
- Do not apply hip and knee flexion during the initiation of the lift in effort to incorporate momentum
into the movement.
- Maintain the fully-extended arm position throughout the entire movement application.
- Do not allow the weight to travel through the eccentric phase too quickly as the burden experienced
upon the shoulders during the conclusion of the descent could easily invoke serious injury
to the ligaments and tendons of the region.

It is recommended that the conventional (front) barbell shrug exercise be perfected before attempts
are made to apply the rear barbell shrug variation in order to allow for optimum resultant
effect and safest application of the shrug movement.

Dumbbell Shrug
The utilization of the dumbbell approach to the shoulder shrug movement allows for a flexibility
of approach that provides for two different grip applications.
The standard pronated-grip can be applied which allows for
greater emphasis of the movement to be exerted upon the
lateral portion of the traps (out toward the shoulders). A
semi-pronated grip can also be applied which allows for
greater accentuation of the medial portion of the traps (closer
top the mid-line of the body). Due to the fact that the
pronated grip application is applied during both the freeweight
barbell shrug and Smith machine barbell shrug
movements, it is recommended that a semi-pronated grip be
used for the dumbbell application.

Greater Concentration Required
There is greater tendency to allow for breakdowns in
form during the performance of the dumbbell shoulder
shrug movement application and, as such, greater concentration
is required in order to reduce the risk of potential errors
in technique which may occur during the execution of the
movement. Four of the most frequently-evidenced errors are
outlined below:

- One of the most common flaws in technique witnessed
with the dumbbell application is the raising-of-theelbows
action during the concentric contraction. Without
the stabilizing component attributed to barbell training,
the dumbbell version encourages the action of elbow-
joint flexion as a measure of providing leverage into
the lift;
- If there is an applied action of elbow-joint flexion during
the raising of the weight, there normally results a corresponding
action of elbow-joint extension during the eccentric
contraction which often sees the trainee lowering
the weight too swiftly with the result being that added
stress is placed upon the shoulder-joint;
- As well, the actions of flexion and extension of the elbow-
joint remove the accentuation of the movement
from the desired region of the trapezius muscle and instead,
direct the applied emphasis to the arms. thus reducing
the effectiveness of the exercise;
- In addition, the high-involvement of
the arms encourages the weights to be
brought back of the desired truevertical
plane with the result being that
a swing action is applied to the movement
further reducing the effectiveness
of the exercise.

Summary of Correct Exercise
Execution
-Assume a normal anatomical stance
with the feet displaced at shoulderwidth
distance and apply slight knee
and hip-flexion in effort to establish a
flat, rigid position of the back which
will help alleviate potential strain on the
lower lumbar region. You will want to
position the head with the chin tilted
slightly upward.
- Grasp a pair of dumbbells in a semipronated
grip with the arms in the fully-extended position
and placed at the sides and slightly in
front of the thighs. If the dumbbells are positioned outside the thighs at the side of the body the
shoulder ligaments may be placed under duress during the movement application.
- Initiate the concentric contraction phases of the movement by drawing the shoulders upward.
You will want to maintain the fully-extended position of the arms in order to provide proper
emphasis upon the “traps”.
- You will also want to avoid the natural tendency of applying knee and hip-flexion and then
quickly applying knee and hip extension during the initiation of the lift in effort to incorporate
momentum into the movement application.
- Raise the dumbbells upward by drawing the traps up toward the ears. You will want to avoid the
tendency of applying elbow flexion to raise the weights.
- Complete the concentric contraction phase of the movement by drawing the shoulders up to the
ears and holding them for a count of two before lowering the weight.
- Begin the eccentric contraction phase of the movement by slowly lowering the weights downward.
You will want to apply strong concentration into the movement in effort to resist the
forces of gravity.
- Complete the eccentric contraction phase by lowering the shoulders to their fullest extent in the
eccentric phase ROM. You will want to resist the force of gravity throughout the eccentric application.
If gravitational force is permitted to take over control of the movement, the dumbbells
would be lowered too quickly resulting in a high risk of strain being imposed upon the shoulder
joints.

Keys to the Lift
- Establish and maintain the fully-extended position of the arms during the entire movement application.
You will want to concentrate fully in order to avoid the natural tendency to apply elbow-
joint flexion during the raising of the weight.
- Resist the urge to apply hip and knee-flexion and subsequent knee and hip-extension during the
initiation of the movement in effort to incorporate momentum into the lift.
- Do not throw the head down to meet the weights coming up but instead maintain the head- up
position and draw the shoulders up to the ears.
- Resist the gravitational forces during the eccentric contraction in effort to resist the tendency of
allowing the weights to travel through the eccentric phase too quickly. Slowly draw the weights
to a halt at the conclusion of the descent as the shoulders can be easily strained if the weights are
allowed to drop freely at the conclusion of the movement.

(Triceps) Reverse-grip Lying Barbell Extension

Reverse-grip Lying Barbell Extension

The seldom-used reverse-grip variation of the lying triceps extension exercise provides added accentuation
of the triceps long head and, as such, is considered a valuable exercise to include in your
triceps routine.

Considerations for Gravitational
Force
It should be realized that the gravitational
forces are more pronounced during
the reverse- grip application due to the fact
that the powerful forearm extensors can
not be called upon to provide support during
the extension (concentric phase) action.
The gravitational force will be exerted upon
the shoulder-joints and can cause duress
upon the ligaments and tendons of the area
if strong neural-impulsing to the triceps is
not offered to the movement application.
As well, the elbow-joint becomes highlysusceptible
to injury if there is little control
exerted over the resistance as it is being
lowered. Without control, the gravitational
forces multiply rapidly resulting in a rapid
speed-of-contraction application which will
invariably result in a pronounced bouncing
action at the completion of the eccentric
phase.

Increased Tendency to Apply
Elbow-flexion
Due to the increased influences of
gravity with the reverse-grip version of the
lying triceps extension exercise, there is an
increased tendency to apply elbow-flexion
during the eccentric contraction phase of
the lift. Remember, you are not attempting
to perform the reverse-grip bench press but
rather the reverse-grip extension action.
Applying elbow-flexion will eradicate the
benefits associated with the extension

Summary of Correct Exercise Execution
- Assume the correct preparatory position for the lying triceps extension movement.
- Grasp a barbell in a just-inside-shoulder-width supinated grip with the arms in the fully- extended
position over the mid-point of the chest.
- Initiate the eccentric contraction phase of the movement by slowly lowering the hands downward.
You will want to be sure to maintain a locked-out position of the elbows and to move only
the forearms during the lowering and raising of the weight. Be careful also to maintain contact
with the bench with the hips as any raising action of the hip region will result in an arching-ofthe-
back response which could invoke serious injury to the lower lumbar region.
- Complete the eccentric contraction phase of the movement by drawing the weight to a slow halt
with the bar extending just past the head and to a point that is parallel with the bottom of the
skull. You will want to be sure to avoid any bouncing at the conclusion of the movement as such
action could easily invoke injuries to the shoulder and elbow-joints. You will want to keep the
elbows aligned with the sides of the body in effort to avoid having them flare out during the lowering
of the weight in order to provide maximum accentuation on the triceps throughout the
movement.
- After a pause of one or two counts at the finish position of the eccentric contraction phase slowly
begin the concentric contraction phase of the movement by extending the forearms upward.
Once again the elbows should be held high and in the locked-out position. If you feel any sense
of a pressing action as you raise the weight you will know that you had allowed the elbows to
collapse down during the lowering of the weight.
- You should feel a tightness in the triceps throughout the movement application as the fibers of
the triceps must be maximally stimulated to avoid having the chest and shoulders provide the
impetus for the lift and to reduce the risk of strain on the shoulder-joints as well as the elbowjoints.
Slowly complete the concentric contraction phase by extending the elbows fully at the top
of the lift. Remember to avoid “snapping-out” at the finish position.

Keys to the Lift
- Maintain proper posture throughout the entire movement application. Remember, no rising of
the hips allowed.
- Establish and maintain a fully-extended fixed position of the elbows.
- Avoid the tendency of flaring the elbows during the lowering of the weight.
- Utilize strong muscular contraction of the triceps in both the concentric and eccentric phases of
the exercise in order to avoid incorporating chest and shoulder activation during the movement
application.
- Concentrate fully in order to avoid the natural tendency to allow for a “bouncing” action at the
conclusion of the eccentric contraction phase.
- Be careful not to apply a “snapping-out” action at the completion of the concentric contraction
phase.

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.

Dumbbell Shoulder Press Exercises

Dumbbell Shoulder Press Exercises

Power/Shaper Movement
The dumbbell shoulder press exercises would be considered power/shaper movements as they
require both a power component (pressing) and a shaping component (specific emphasis) to be exerted
upon the various deltoid regions. As there is a reduced stability factor attributed to the dumbbell
application, extreme care must be taken to avoid flaws in execution in order to provide for the
safe and efficient utilization of the highly-effective, but potentially hazardous group of dumbbell
shoulder pressing exercises.

Enhanced Shaping and Defining
The utilization of the dumbbell application in the overhead shoulder press movement allows for
specific attention to be exerted upon the shoulders which results in enhanced shaping and defining
of the deltoids. The flexibility of dumbbell training allows for different grips to be applied as well as
wide range of movement applications. There are several variations of execution available as the exercise
can be performed with a twisting action that alters the position of the hands which provides for
different accentuation upon the deltoids. We shall analyze the pronated and semi-pronated (hammer)
grip dumbbell press exercises.

Benefits Attributed to Dumbbell Application
There are many benefits associated with the utilization of the dumbbell press application. The
considerations here include:

More Effective Line-of-Gravity
The dumbbell application allows for the movement to be performed with a more effective lineof-
gravity as the dumbbells can be brought down in the true-vertical plane to the shoulders. When a
bar is used the movement must be brought down in front of the shoulders in order to clear the skull.
The slightly-forward point of the gravity-line accentuates the anterior deltoid but produces reduced
activation of the middle head.

Middle Head Activation in Power Movement
Direct-line-of gravity applications attributed to the dumbbell variation allows for the strong incorporation
of the middle head for overall shoulder development. There are many movements that
emphasize the anterior head but few movements bring in the middle head. Most middle head exercises
involve the shaping (raises) movements. The dumbbell press provides for a rare opportunity to
provide strong involvement of the middle heads in a pressing (power) movement.

Isolation of the Deltoid Muscles
The dumbbell application allows for greater accentuation of the deltoid muscles as the removal
of the barbell reduces the stabilization factor that incorporates the muscles of the back notably, the
trapezius and the rhomboids. Even with a similar pronated grip and with the use of the simultaneous
movement application (which induces support from the back), the support is much less than when a
barbell is used.

Natural Movement Application
The utilization of the dumbbell application allows for a natural movement application due to the
aforementioned direct line-of-gravity. The use of a barbell forces the trainee to tilt the head back to
provide for clearance of the bar to travel past the face. In leaning back the trainee is frequently encouraged
to bend too far backwards creating an exaggerated “C” posture of the back. The exaggerated
“C” position exerts strain on the lower lumbar region and could create a jamming of the facet
joints.

Increased R.O.M.
The utilization of the dumbbell shoulder press application also allows for an increased range-of motion
due to the fact that the dumbbells can be brought in toward one another at the top of the lift.
The added distance elicits a squeezing sensation in the deltoid which provides for additional emphasis
to be exerted upon the area encouraging added definition and separation of the heads.

Considerations for Injury Risk

Reduced Stability and Balance
Dumbbell shoulder training represents an extremely hazardous repertoire of movements.
Dumbbell pressing movements place the trainee in even more danger than during the performance
of barbell pressing due to the added necessity of controlling the dumbbells individually. The built-in
balance benefit associated with barbell work is absent with dumbbell training.

Dumbbells Difficult to Control
Inaccurate muscle response due to weakened neural signaling could result in the dumbbells flying
out and away from the body. If the trainee loses control of one dumbbell then the chances are that
the other dumbbell will similarly go out of control. A whipping action occurs that could prove disastrous
to the shoulders as well as the back. As well, external injury risk is heightened with dumbbell
work because loss of muscular control of the dumbbells could lead to the dumbbells coming down
off-line and striking the trainee on the head. Dumbbell shoulder pressing presents a high injury risk
factor.

Sporadic Muscle Response
It should be noted that the deltoid muscles
fatigue easily. Once lactic acid begins to form,
neural impulse deflection occurs at an increasing
rate. Reduced neural impulsing negatively
affects accurate muscular responsiveness and
sporadic movement results. This leaves the
muscles, ligaments and tendons of the shoulders
highly susceptible to injury.

Avoidance of the “Extra-Rep”
Syndrome
The beginning weight-training student
would be well-advised to not go for the extra
rep when utilizing these highly-effective, but
potentially dangerous movements. If you cannot
make the set then simply abort the set.
Don’t worry, you will get it the next time or a
couple of sessions down the road. Better to wait
until you are ready to make the attempt with
well-applied technique than to attempt to make
the set at all costs; often the cost is simply too
high.

 

Dumbbell Shoulder Press

When reference is made to the “Dumbbell
Shoulder Press” exercise, it usually indicates that
the exercise is to be performed with a pronated
grip and a simultaneous application.
The main benefit associated with the pro-
nated grip dumbbell press exercise is that, in addition to providing
for accentuation of the anterior deltoid head it also allows for
the activation of the middle deltoid head in a power movement
application. Most middle head involvement comes as a result of
isolation movement applications and as a result, many trainees
seize the opportunity to utilize a power movement application in
order to stimulate the growth and development of the often difficult
to reach medial region of the deltoids.

Simultaneous Application Recommended
The exercise can be performed with either a simultaneous or
alternate movement application. For purposes of providing for
added stabilization benefit the simultaneous approach is recommended
with the pronated grip application. There is a tenancy to
lean to one side when the alternate approach is used. Leaning to
the non-active side provides for added leverage to be applied to
the lift which reduces the effectiveness of the exercise and could
create strain on the deltoid region.

Summary of Correct Exercise Execution
-Position yourself on the seat of a bench with a back rest and
grasp a pair of dumbbells in a semi-pronated (hammer) grip.
Utilizing the hammer curl movement lift the dumbbells to
the ready position at shoulder height. If the resistance is too
great to utilize a curling motion use a “cleaning” motion to
raise the dumbbells into the ready position.
-Once the dumbbells are brought up to the preparatory position
rotate the wrists outward (pinkies outward), so that you
are now applying a pronated grip. Make sure that you place
the elbows under the dumbbells and not behind the dumbbells.
Remember, if the elbows are positioned behind the
dumbbells it places great strain on the shoulder ligaments
while elbows under the dumbbells accentuates the deltoid
muscles. Hyperextension of the wrist- joint will encourage
the desired elbows-under-the-dumbbells position.
-Maintain a rigid posture with the back and keep the head up
with eyes forward. Do not tilt the head back too far as this will encourage an arching of the back Incorrect
which could prove dangerous to the lower lumbar region. As well, you will want to avoid lowering
the head as this will round the back forcing the shoulders to move in an awkward and potentially
dangerous angle during the lift.
-Position the dumbbells in a natural grip hand placement (that is
the natural grip placement that would be utilized if a barbell
were to be used) the distance of which provides for a 90° degree
angle between the forearm and upper arm. Slowly, and with
evenly directed neural impulsing to both shoulders initiate the
concentric contraction by utilizing elbow-joint extension to raise
the dumbbells. The neural impulse is directed into the shoulders
before lifting much the same way that a rocket launch is initiated
by the firing of the rocket launchers well before the actual
movement of the rocket. The neural impulse signaling to the
rockets of the muscles the motor units contained within the
muscle fibers prepare the muscle for the task at hand and thus
serve as a deterrent to the high injury risk associated with this
movements.
-Maintaining a strict and rigid posture continue the concentric
contraction phase of the movement by raising the dumbbells
slowly and evenly. Be aware of the requirement of keeping the
elbows under the weights to avoid straining the ligaments and
tendons. As the weighs are raised to the top of the lift begin to
bring the dumbbells in toward the mid-line of the body in order
to provide for increased ROM application which will allow for a
“squeezing” action of the deltoids. Be careful to avoid the tenancy
of “snapping-out” at the completion of the concentric
phase of the movement. In fact it is desirable to conclude the
movement just short (about seven-eights), of the fully extended
finish position to reduce the risk of straining the elbow joint as
well the ligaments and tendons in the shoulder.
-Pause for one count at the completion of the concentric contraction
phase of the movement before initiating the eccentric
contraction phase.
-Begin the eccentric contraction phase by slowing lowering the
weights down to the starting position at the top of the shoulders.
Be sure to apply a full ROM movement application in bringing
the weights down so that the bottom of the dumbbell is even
with the top of the shoulder. If the dumbbells are lowered too
far the ligaments become susceptible to injury as the burden of the load is diverted away from
the deltoid muscle and into the ligaments at the bottom of the eccentric contraction phase and
initiation of the concentric contraction phases of the movement.
-Remember to avoid the tendency of allowing the weight to come forward during the eccentric
contraction phase of the movement. Concentrate on maintaining the hyperextended position of
the wrist in effort to encourage the elbows to remain under the dumbbells.
-You will also want to avoid “bouncing” at the bottom of the movement in manner of incorporating
momentum for the subsequent concentric contraction. Lower the weights to their starting
position at shoulder height in a slow and controlled manner.

Keys to the Lift
-Make certain to keep the elbows under the dumbbells throughout both the concentric and eccentric
phases of the movement.
-Keep the posture rigid and in constant contact with the back support.
-Don’t “snap out” at the completion of the concentric contraction.
-Resist the urge to bounce the weights at the conclusion of the eccentric contraction.
-Don’t force the issue. Be attentive to the signals that the muscle is sending with respect to fatigue.
Going for an extra rep could prove disastrous
in this exercise.

Alternate Dumbbell Shoulder Press

When reference is made to the “Alternate Dumbbell
Shoulder Press” exercise, it usually indicates that the
exercise is to be performed with a semi-pronated (hammer)
grip.

The flexibility-of-movement capability of dumbbell
work is evidenced with the use of the semi-pronated or
hammer grip dumbbell press exercise. The utilization of
the semi-pronated grip provides maximum accentuation
in the anterior deltoid head in a power movement application.
An alternate movement application is recommended
with the semi-pronated grip in order to allow a
natural range-of-motion of the deltoid muscle. The
semi-pronated alternate dumbbell press exercise provides
for the accentuation of the anterior deltoid region
in a power movement that is not possible with the pronated
grip applications in either the pronated grip
dumbbell press or barbell press exercises.

Considerations of Semi-Pronated Grip

Increased Range-Or Motion
The position of the hands in the semi-pronated or
hammer grip dumbbell press accentuates the entire
length of the anterior deltoid head which raises it to such
an extent that it is forced into the trapezius during the
lift. This jamming action of the deltoids and the trapezius on
both sides of the body restricts the natural movement application
as it reduces the range-or-motion capability of the deltoid muscles.
The restricted movement creates a necessary side-to-side
rocking adjustment during the execution of the movement which
reduces the effectiveness of the exercise and could lead to injury.

Alternate vs. Continuous Application

Decreased Neural-Impulsing
It should be noted that the movement application is termed
“alternate” which suggests that one complete repetition (concentric
and eccentric phase) be completed before the alternate side
be attempted. While simultaneous applications require that the
neural-impulses be directed to both shoulders, the movement
application is divided into concentric and eccentric phases. However,
with a continuous approach to alternate dumbbell work,
the movement is applied with one shoulder involved with a concentric
contraction while the other shoulder is undergoing an
eccentric contraction.

Reduced Muscle Hypertrophy Potential
In order to maximize the motor-unit recruitment potential
of a muscle, intense concentration must be given in both the
concentric and eccentric phases of the movement. Remember,
the eccentric phase of the movement requires muscle contraction
as well as the concentric phase. If virtually all (roughly 85-90%)
of the concentration is devoted to the concentric phase there is
experienced a severe reduction in motor-unit recruitment being
devoted to the muscles during the eccentric contraction phase of
the movement. This would produce less than desired effects of
increasing contractile power in the eccentric phase of the movement.

Reduced Muscular Control
Muscle response is directly correlated to the intensity of the transmitted neural-impulse. If the
impulse is virtually eliminated, the resulting muscular response would be extremely weak. The weight
would travel through the eccentric phase as a result of gravitational force rather than by virtue of
controlled muscular contraction. It should be noted that 80% of muscular-related injuries occur during
the eccentric contraction phase of the movement. This would indicate that if precise muscular
control is not extended and gravity is allowed to take over control of the movement, that there is a
high potential for both internal and external injury.

Bouncing
It was indicated earlier that the dumbbell shoulder press movements require strict movement
control if injuries are to be avoided. Allowing gravity to overpower the eccentric phase of the movement
invites an increased speed-of-contraction of the movement which leads to an undesirable
“bouncing” action at the conclusion of the eccentric contraction which can easily create strain upon
the ligaments and tendons in the shoulder. As well, the combination of weak neural-impulsing and
increased speed-of-contraction leads to other high-risk situations.

Erratic Muscular Response
When the deltoids begin to suffer from fatigue the resulting sporadic responses would place a
high demand for muscular control. Muscular control cannot be achieved due to the fact that the signals
being sent to the muscles are simply too weak. A weight that is traveling at a rapid rate of speed
with reduced muscular control could easily travel off-line either inside the desired line-of-application,
with the risk of striking the trainee on the head or outside the desired line-of-application with the risk
of stretching or tearing the ligaments and tendons in the shoulder.

Summary of Correct Exercise Execution
-Assume a seated position on a bench (with or without back support). Bend over and grasp the
dumbbells in a hammer grip and bring them up to the desired shoulder-height ready position.
The “ready” position is that placement that allows for a natural position of the hands and the elbows.
The bottom of the dumbbells should be resting at approximately shoulder height; this of
course would depend largely upon the anatomical structure of the individual.
-Position the elbows to the side and slightly forward of the sides of the body. If the elbows are
positioned too far to the side of the body there is a tendency to bring the elbows back behind the
weights. As well, the ligaments are in an extended position and could be placed under duress during
the execution of the movement. Conversely, of the elbows are positioned too far in front of
the body the movement application is unnatural and places the ligaments and tendons under
added duress.
-You may want to extend the wrist in order to encourage the elbows-under-the-weight-position.
The extended wrist position also provides added accentuation upon the anterior deltoid region
and reduces strain upon the ligaments and tendons.
-Make certain that your back is positioned in a rigid posture and that the head is held in a slightly
raised position with the eyes focused slightly upward. This will allow you to avoid dropping the
head during the lift which places the ligament connections in a stressed position. When too
much resistance is used there is a tendency to drop the head in order to apply a thrusting action
into the movement which severely reduces the effectiveness of the exercise and could stress the
ligaments in the shoulders.
-Initiate the concentric contraction phase of the movement by impulsing strongly into the deltoid
muscle and then pressing the weight slowly upward.
-Raise the weights to a position that is just short of maximum extension. With alternate dumbbell
work remember the range-of -motion capability of the muscles is increased to maximum capacity.
Extending a weight straight overhead to the maximum distance could lead to injury in this
movement. Any inadvertent “snapping” action of the elbows could lead to connective tissue and
ligament damage.
-Once you have reached the completion of the concentric contraction phase (just short of full
extension) pause for one count and then slowly lower the weight with concentrated and highlycontrolled
speed-of-contraction.
-You will need to resist the urge to allow for gravity to take over the lift during the eccentric contraction
phase of the movement which could lead to “bouncing” at the completion of the
movement.
-As the weight is brought to a slow and deliberate halt at the conclusion of the eccentric contraction
phase you will need to switch allegiances of concentration to the other shoulder in order to
provide for maximum preparation for the alternate side concentric contraction.

Keys to the Lift
-Utilize fully concentrated movements in both the concentric and eccentric phases of the lift.
-Pay close attention to the signals that the muscles are sending with respect to fatigue.
-Keep the elbows under the dumbbells at all times
-Maintain proper posture throughout the movement. Avoid ducking the head and swaying to one
side or the other in effort to gain momentum for the lift.
-Be careful not to “snap-out” at the conclusion of the concentric contraction phase of the movement
as it could induce severe duress upon both the elbow-joint and the shoulder ligament connections.
Conclude your concentric contraction just short of maximum distance in the muscle’s
ROM
-Concentrate fully on each phase of the movement application. Remember, the exercise is performed
with an alternate application not a continuous one.

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.