Video Transcript

Hi, I'm Doctor Robert Pomahac. Today, we'll be talking about lying lateral raises. The benefit of doing this is because you divide your shoulder into three components, the front, the side, and the posterior. For this exercise, we get to isolate the lateral shoulder, deltoid, which then develops a nice shape to your arm. So, here are a few tips at how to do the lateral raise on a bench, properly. The first thing you have to focus on is making sure that the body's in a neutral position so that we can isolate all the form and pressure just directly on the shoulder, and on the neck, or the back. So, the first part we have to talk about is how to find pelvic neutral, so we wanna tip the hips forward, tip the hips back, find a pelvic neutral, engage the stomach. The second part, we wanna make sure that the shoulders are in a back position, not rolled forward. The last part is making sure that the neck is also at a neutral position by creating a bit of an arch in her neck. So, in this position, you wanna lie on your side, Amanda, for me. Now, she's gonna use her hand to support her neck, making sure that it's in a neutral position, slight extension, pelvic neutral. A couple mistakes that people do is when they're doing their lateral raise, instead of being perfectly lateral, what they do is they bring their body forward, that had this position. How to make sure you're doing the exercise properly is by extending the thumb. Extending the thumb, and keeping it directly forward, you're making sure that you're hitting just the lateral deltoid, and not the front. If your thumb comes forward, you're hitting the front deltoid and the lateral deltoid. So, to demonstrate the exercise for me, here, here's a weight, making sure the thumb is straight ahead, head back, nice and neutral, and just raising the arm up to this position, holding, one, two, proper exercise, not a proper exercise. In this exercise, here, she's hitting the front deltoid, and not hitting the lateral deltoid, thumb straight ahead, pulling back up, just the lateral deltoid. It's a great exercise to develop a nice shape for her arm, giving her the appearance of nice wide shoulders and a thin waist.