Traps, Upper Back
Lateral Raise Partials Overview
The lateral raise partials exercise is a variation of the dumbbell lateral raise used to isolate the muscles of the shoulder.
Performing partial movements is a strength building technique that can be applied to all movements. Doing so allows you to train a certain portion of the range of motion for any given exercise with a heavier weight than you’d be able to use otherwise for the exercise.
Lateral Raise Partials Instructions
- Select the desired weight from the rack then take a few steps back into an open area.
- Take a deep breath and raise the dumbbells to roughly 45 degrees using a neutral grip (palms facing in).
- Slowly lower the dumbbells back to the starting position under control.
- Repeat for the desired number of repetitions.
Lateral Raise Partials Tips
- These work especially well when supersetted with full range laterals with lighter weight.
- If you want to keep more tension through the side delts, don’t allow the weights to touch your sides and control the eccentric (lowering) portion of the movement.
- Keep the abs braced and don’t lean back or arch the back at the top of the movement.
- Allow the arms to move freely but don’t lock out the elbows.
If you encounter pain within the shoulder while performing the movement, consider implement one of the following tweaks:
- Tilt your pinkies slightly higher than your thumbs. Imagine you’re pouring out a cup of water.
- Turn your palms forward so that your thumbs are pointing away from your body. This will put the shoulder in a more externally rotated position and potentially open up the shoulder joint to allow for a bit more movement.