Stop your elbows just a degree short of parallel with your shoulders. They continue the lateral raise motion until their elbows are well above shoulder level. Don't Lift Too HighĮb says:Another common mistake on the lateral raise: You'll see people lift too high. Find a safer rear delt exercise and skip the empty cans. You're closing down the space between your shoulder bone and your clavicle and opening the door for shoulder impingement issues. They're doing this to attack their rear delts, and to some extent it works-but the risks simply aren't worth the benefits here. You'll see some lifters advise to do lateral raises and point your thumbs down at the top of each rep, sometimes known as "empty can" lateral raises. That's a nice, safe position that, once again, opens space for your rotator cuff tendons to move.
This doesn't need to be a lot, but by shifting them upwards just a little, you're biasing your shoulders into external rotation. As your arms get close to parallel with the ground, think about turning your thumbs slightly upwards to the ceiling. Thumbs UpĮb says:This one's also all about rotator cuff tendon health (and thus the long-term health of your shoulders). You'll still get plenty of work for the lateral heads of your shoulders, but you're working at an angle that makes stuff far easier on your rotator cuff tendons. Instead, you want to work the lateral raise in what's called the "scapular plane." That's about 20 to 30 degrees in front of your torso, so your arms are at a slight angle when you're raising the weight. In fact, for the health of your shoulders, they shouldn't be completely at your sides. Scapular PlaneĮb says:This is a lateral raise, but that doesn't mean your arms should be fully at your sides. Start with your arms close to perpendicular to the ground. Another key to avoiding this rock: Don't start with the dumbbells touching. You're also going to struggle to control the weight when you lift it upwards.Īvoid doing this by erasing the rock squeeze your glutes and keep your abs tight and work to keep your torso steady as you lift the weight. You're using momentum to get the weight started, and missing out on a chance to challenge your shoulders to start the motion instead.
But in most cases, you're simply taking away from the lift. In some cases, that's an advanced technique being used by a bodybuilder, and it has value.
Arm iwth thumbsup skin#
The radial nerve gives feeling to the skin on the outside of the thumb and on the back of the hand and the index finger, middle finger, and half of the ring finger.Eb says: It's very common, especially if you're using a heavy weight, to shift your torso forward just a little bit, rocking at the waist to get the weight started. The radial nerve supplies muscles that straighten the elbow, and lift and straighten the wrist, thumb, and fingers. This nerve passes down the back and outside of the upper arm. When the elbow is bumped over the ulnar nerve, it's often called hitting the "funny bone." It also gives feeling to the skin of the outer part of the hand, including the little finger and the outer half of the back of the hand, palm, and ring finger. The ulnar nerve supplies muscles that help bend the wrist and fingers, and that help move the fingers from side to side. It then passes behind the elbow, where it lies in a groove between two bony points on the back and inner side of the elbow. This nerve passes down the inside of the arm. When the median nerve is compressed over a long period, it can cause carpal tunnel syndrome. The median nerve also gives feeling to the skin on much of the hand around the palm, the thumb, and the index and middle fingers. It is a main nerve for the muscles that bend the thumb. The median nerve supplies muscles that help bend the wrist and fingers. At the wrist it goes through a "tunnel"-called the carpal tunnel-made up of the wrist bones and a tough band of connective tissue (ligament). This nerve passes down the inside of the arm and crosses the front of the elbow.
Three main nerves run past the elbow and wrist to the hand.
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