optimal execution of lateral raise

[Victor A MOUCLIER]

Hi everybody,

I would like to know the optimal exécution of the lateral raise exercice to target the medial deltoid fibers (most of it's fibers).

There is a lot of conflicting information about this movement and even if we are not speaking about a GST movement, i would like to know the opinion of the forum because all of my biomechanical questions have been answered here in the past (thanks for that !)

Some people say you should be performing them with straight arms, straight out to the side
others advice raising in the scapular plane (around 30° forward) 
others advice bent arm straight out
others advice to bent over with straight arm raising straight out 

I've just read this post from Joshua Naterman (written in 2011) about the biomechanic of the médial deltoid 

"They are (the medial delt fibers) a different kind of muscle belly than anterior and posterior delts, they are pennate instead of fusiform. This means that they have a shorter ROM but produce much more force in their ROM. Perhaps now you can see why these are not easily worked with bodyweight at first. Once you are strong enough that's different, but then you'll be missing out on supraspinatus."

Does Allesandro or anybody have any commentary to make on this point so we can conclude about the optimal ROM to use in medial deltoid raises in order to properly target those fibers ?

Thanks in advance

Edited October 10, 2023 by Victor A MOUCLIER

[Alessandro Mainente]

On 10/10/2023 at 10:52 AM, Victor A MOUCLIER said:

Hi everybody,

I would like to know the optimal exécution of the lateral raise exercice to target the medial deltoid fibers (most of it's fibers).

There is a lot of conflicting information about this movement and even if we are not speaking about a GST movement, i would like to know the opinion of the forum because all of my biomechanical questions have been answered here in the past (thanks for that !)

Some people say you should be performing them with straight arms, straight out to the side
others advice raising in the scapular plane (around 30° forward) 
others advice bent arm straight out
others advice to bent over with straight arm raising straight out 

I've just read this post from Joshua Naterman (written in 2011) about the biomechanic of the médial deltoid 

"They are (the medial delt fibers) a different kind of muscle belly than anterior and posterior delts, they are pennate instead of fusiform. This means that they have a shorter ROM but produce much more force in their ROM. Perhaps now you can see why these are not easily worked with bodyweight at first. Once you are strong enough that's different, but then you'll be missing out on supraspinatus."

Does Allesandro or anybody have any commentary to make on this point so we can conclude about the optimal ROM to use in medial deltoid raises in order to properly target those fibers ?

Thanks in advance

The answer is much more detailed than what i'm going to write because every single person responds differently basing on his/her mobility, antomy and especially sensation during the exercise. so basically use the configuration that gives to you the best sensation because there are so many different cases that can combine the following parameters:

- rom during the lateral raises (full , partial, micro)

- the starting position of the shoulder blades (neutral, adducted or physiological)

- the starting amount of internal rotation (neutral to full rotation permitted by the athlete)

- the starting amount of hips flexion (neutral or partial)

- the type of equipment used (dumbell, isotonic machine or cables)

you can combine all of them to match a single person best setup.

then we can talk abuout SAFE execution for the general population but every singles person has its own best setup.

[Victor A MOUCLIER]

Thanks a lot for your detailed answer Alessandro. I was actually expecting your input so that's great.

Personally i feel the most activation in my side delt with bent elbow, slightly hinged ( around 60°) lateral raises with band (i only have access to bands and dumbells).

However, How could i be sure i'm doinf the most optimal thing just based on my sensations ? 
I was asking for practical recommendations if you have some.

Spero di sentirti presto 

Edited October 12, 2023 by Victor A MOUCLIER

[Alessandro Mainente]

11 minutes ago, Victor A MOUCLIER said:

Thanks a lot for your detailed answer Alessandro. I was actually expecting your input so that's great.

Personally i feel the most activation in my side delt with bent elbow, slightly hinged ( around 60°) lateral raises with band (i only have access to bands and dumbells).

However, How could i be sure i'm doinf the most optimal thing just based on my sensations ? 
I was asking for practical recommendations if you have some.

Spero di sentirti presto 

Well i think that personal sensation if they are justified are the best situation as possible.

I had my best result with scapular plane and a bit of onternal rotation..elbows bent or straight does not play a big role here..