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Dana Linn Bailey is a fan of the dumbbell lateral raise and views it as one of the most effective moves for building solid shoulders, but it\u2019s also \u201cone of those exercises that I see people do wrong all the time,\u201d she explained in a recent Instagram video intended to right some wrongs. Fortunately, the super-fit female, who is also a former Olympia Women\u2019s Physique winner<\/a>, broke it down so that you can grow your own boulder shoulders more efficiently.<\/p>\n By performing this isolation exercise, you\u2019ll primarily target the lateral deltoid, which is the muscle positioned on the side of the shoulder, providing that broad V-shaped appearance to the upper body. In addition to adding mass to your shoulders, this move also encourages the improvement of posture and stability, so long as you master your form correctly.<\/p>\n \u201cLet\u2019s look at our stance, first,\u201d Bailey told her more than two million Instagram followers. \u201cFirst of all, you need an athletic stance.\u201d With her feet around shoulder width apart, the dream gym coach explained that you should be searching for a soft bend in your knees as part of the set up. \u201cChest is going to be nice and tall,\u201d she added. \u201cNot over arching (the back), just tall, and you need your shoulders down. You shouldn\u2019t be shrugging.\u201d<\/p>\n \u201cInstead of having the dumbbells at your side, you\u2019re gonna have them out in front of you,\u201d advised the able athlete. To achieve tis position, place the dumbbells in front of your quads. From there, add a slight bend to your elbow, and maintain this throughout the full range of motion.<\/p>\n \u201cYour arms are going to be 20 to 30 degrees forward,\u201d demonstrated Bailey, who explained in the caption that this tip keeps the shoulder joint more aligned and reduces pain and strains. When executing this exercise, the arms are \u201cnot strict out to our sides,\u201d she says. \u201cThey\u2019re actually forward, which keeps a little more tension on the medial head of your delt, which is what you\u2019re doing with the lateral raise.\u201d<\/p>\n Bailey advises that during the lifting portion of this move, you should think about reaching out, wide, instead of lifting soley upwards. \u201cYou wanna reach for the sides of the wall,\u201d explained the Olympian. \u201cAnd then, at the top (of the movement), elbow is higher than the weight,\u201d Once this position at the top is reached, Bailey pauses and then focuses on lowering the weight slowly. \u201cYou\u2019re not just dropping down,\u201d added the detail orientated bodybuilder. \u201cSlow and controlled on the way down.\u201d<\/p>\n By practicing this three-step plan, \u201cNow you can perfect your lateral raise and stop looking like a pterodactyl,\u201d concluded Bailey. Now go get those boulder shoulders!<\/p>\n To follow Dana Linn Bailey on Instagram, click here.\u00a0<\/a><\/strong><\/p>\n<\/p><\/div>\nWhat Muscles Do Dumbbell Lateral Raises Work?<\/h2>\n
Dana Linn Bailey\u2019s 3-Step Plan for Perfect Lateral Raises<\/h2>\n
Step 1: Correct Stance<\/h3>\n
Step 2: Proper Dumbbell Positioning<\/h3>\n
Step 3: The Lateral Raise<\/h3>\n