Unlock Shoulder Gains with This Grip
Why Perform the Dumbbell Lateral Raise?
This exercise is a popular move on the gym floor owed to its ability to increase the size of your side (or middle) deltoid. This is the muscle that gives your shoulders that full, rounded look, and is a must for serious bodybuilders. The lateral raise isolates the medial head of the deltoids and gives you that extra shoulder width but is often performed with less than perfect form.
How to Change Your Dumbbell Lateral Raise Grip
Despite the popularity of the move, some people avoid it because they feel pain in their shoulders or feel no pain but fail to build mass in the right spot. Fortunately, a small adjustment could make a big difference, because Nippard says that your hand placement is paramount for making a safe and effective lateral raise, advising lifters against pointing their thumbs skyward.
The Importance of Hand Placement
"Well, if you point your thumbs up, you’re going to shift tension away from the side delts and on to your front delts," explains the coach. "That’s because when you point your thumb up, what you’re actually doing is externally rotating your shoulders. This places the front delt fibers in the path of resistance and shoves the side delt fibers out to the side."
Alternative Hand Placements
Instead, the fitness author says you can experiment with having the little fingers up instead. "Now, your rear delt fibers are more in-line with the dumbbell, depending just how much you crank your pinkies up," adds Nippard. If that doesn’t feel comfortable, the canny Canadian offers up an optimum degree of digit rotation. "If you only tilt your pinkies up by about 20 degrees, you’ll still mainly hit the side delt fibers, with a slight emphasis toward the rear aspect. But if you feel shoulder pain with your pinkies up, there’s absolutely nothing wrong doing them with a neutral palm either."
Conclusion
So, in summary, Nippard says pinkies up is okay, even if just raised by 20 degrees. A neutral variation is also approved by the fitness author for growing those side delts, but when it comes to having the thumbs up, Nippard gives this approach the thumbs down.
FAQs
- What is the purpose of the dumbbell lateral raise?
The dumbbell lateral raise is a popular exercise that targets the side (or middle) deltoids, giving you that extra shoulder width and full, rounded look. - Why do people avoid the dumbbell lateral raise?
Some people avoid the dumbbell lateral raise because it can cause pain in the shoulders or fail to build mass in the right spot. - How can I change my dumbbell lateral raise grip?
According to Jeff Nippard, changing your hand placement can make a big difference. Try placing your little fingers up instead of your thumbs, or experiment with a neutral palm. - Can I still do the dumbbell lateral raise with a neutral palm?
Yes, Nippard approves of using a neutral palm if the pinkies up variation causes discomfort.