GET FIRM & SHAPELY SHOULDERS WITH SEATED DUMBBELL LATERAL RAISES

Whether you are destined to absorb the rays from a sun-soaked beach or you just want to look outstanding at a pool party, this summer it is difficult to imagine any outfit where the  shoulders do not play a prominent role in your appearance. Sure, no one really pays much attention to soft shoulders in the winter because it is just easy to disguise them in baggy clothes and sweaters. However, the summer months cause the excess layers to be shed, and by then, it is too late to think about revamping the upper body firmness.

Well-shaped shoulders are not always that easy to develop, and shoulder training is complicated  because shoulders can be vulnerable to injury. However, most shoulder injuries arise from poor exercise form in shoulder, chest or back exercises. Nevertheless, the risk for obtaining shoulder injuries  can be minimized by paying careful attention to exercise form. Seated dumbbell raises will activate the  deltoid muscle of the shoulder while minimizing injury risks, and a few months of effort will reshape and firm the entire muscle.

OVERVIEW OF THE DELTOID MUSCLE

Although they are not truly separate heads, the deltoid muscle does originate from three regions on the bony portions of the shoulder, and each region differs in function. The anterior fibers of the deltoid begin on the lateral part of the clavicle (collar bone). These fibers flex the humerus bone at the shoulder (bringing the humerus bone forward), and also medially (internal) rotates the humerus bone at the shoulder. The posterior fibers of the deltoid are activated to some degree in seated dumbbell raises, if they are done with the body slightly bent forward. The fibers in the posterior part of the deltoid begin on the upper and posterior side (spine) of the scapula. The posterior fibers of the deltoid extend the arm by pulling the humerus bone of the upper arm posteriorly. The medial fibers of the deltoid are most strongly activated by seated dumbbell  lateral raises. The medial fibers of the deltoid are attached between the starting positions of the anterior and posterior deltoid fibers with attachments along the acromion of the scapula. The fibers from this muscle converge to anchor to the anterior (front) and upper portion of the humerus bone of the upper arm. The medial fibers primarily produce abduction of the humerus (raising the  humerus away from the side of the  body). This is the primary activator of dumbbell lateral raises.

Although the seated dumbbell raise is a deltoid exercise, it also activates part of the delicate rotator cuff  musculature. The supraspinatus muscle of the rotator cuff begins near  the medial side of the scapula bone  and runs over to the superior part of the head of the humerus bone of the  arm. The deltoid muscle covers the tendon of the supraspinatus muscle.

Along with the lateral fibers of the deltoid, the supraspinatus acts to abduct the humerus. The supraspinatus muscle is most active between positions where the arm is nearing a position that is paralle to the floor4 in the dumbbell lateral raise. The other important function of the supraspinatus is to  hold the  head of the  humerus  into the glenoid  cavity  (shoulder  socket) of  the scapula. It is really  the only  muscle of  the rotator  cuff that  does not  have a  rotational  function.

The shoulder joint is vulnerable to injury if the exercise is done quickly, or if the weight is jerked upward in a quick fashion. It is more important to isolate the muscle regions of the  shoulder and work in slow, smooth  movements and with relatively strict movements. If you are careful in your exercise  form and diligent in your training over the next few months, you will be surprised at how effective this exercise can be.

Your shoulders and particularly the medial part of the deltoid will be activated by the  seated lateral raise6 and take on a whole new firmness that you will want to show off. By  the time that summer is here, you will need to  start digging for your sleeveless tops, so that  you can display the fruits of your hard work.  However, you should not be surprised to be  bathed in well-deserved compliments and  questions about your transformation as a result of acquiring your new shapely shoulders.

SEATED DUMBBELL LATERAL RAISE

This exercise activates the medial deltoid and supraspinatus strongly and the posterior deltoid is  moderately activated as a result of leaning slightly forward. If one bends over excessively, it will convert to a posterior deltoid exercise, so selecting the correct starting position is important.

1. Select a set of light dumbbells and sit at the end of a flat bench with your feet firmly on the floor. Hold  the dumbbells so that your palms face each other and  your arms hang straight down towards the floor. Bend  over just slightly (about 5 degrees). This will be your  starting position.

2. Keep your torso stationary. Bend your elbows just slightly and begin to lift the dumbbells upwards  (shoulder abduction).

3. Continue to lift the dumbbells upwards, but as  you raise the weights, turn the hands slightly so that  the little finger side of the hand is tilted upwards  towards the ceiling as if you were pouring water in a  glass.

4. Raise the dumbbells until your upper arms are  parallel to the floor. There is no need to lift higher  than this, otherwise the upper fibers of the trapezius,  upper back muscle, and rotator cuff muscles will be  doing the work, rather than your deltoid muscles.

5. Slowly control the descent of the dumbbells  towards the floor. Do not pause at the bottom, but  immediately begin the lift upward. This will keep the  deltoid fibers firing throughout the set. After you have  completed 12-15 full repetitions, you can rest 60 to 90  seconds before starting your next set. Start with two  sets and then you can add a third set after a couple of  weeks of training.