Lateral and frontal pulley lifts are good isolation exercises to develop the deltoid muscles. They are also very good to have broad and round shoulders. They can be done at the beginning of the session as awarming up for example or to pre-fatigue the muscles. That is to say, before attacking the basic polyarticular exercises such as barbells or dumbbells.
The advantage of pulleys is the continuous and constant tension throughout the movement. This makes it easy to release the trapezius muscles, unlike with dumbbells, where this is more difficult.
Lateral pulley raises involve the middle or lateral fascicle of the deltoid and slightly the trapezius, while frontal pulley raises mainly target the anterior fascicle and finally, for bent over raises, the posterior fascicle.
How do you do the exercise?
Grab a handle on a low pulley and stand next to the machine, feet shoulder width apart, knees and elbows slightly bent. Hold yourself with one arm and lean slightly to the side then place the handle behind you and perform a lateral arm raise, the elbow at shoulder height then return to the starting position and repeat until the end of your series then change sides.
CAUTION: The exercise is performed with a light loadThis is an isolation exercise, so focus on the contraction and control the movement in both directions. Keep the trapezius down throughout the movement.
Tips
- The arms should not go higher than the level of the shoulder so as not to stress the joint and not to inflame the supraspinatus tendon.
- Inhale as you raise the handle to the side and exhale as you lower it back down.
- Keep your elbows slightly bent throughout the exercise.
- The thumb should be pointing downwards when climbing.
- Use light loads on these isolation exercises which require continuous control of tension and a good feel above all.
Variants
- This exercise can be performed with the cable in front or behind you.
- This lateral pulley exercise can be replaced by a unilateral dumbbell lift.
- To target different parts of the shoulder, we can perform front raises with one arm on the pulley. (anterior beam) or bent over chest raises (posterior beam)
Additional articles :
3 exercises to build up your trapezius muscles
All about tempos in bodybuilding
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