Egyptian Lateral Raises: An Effective Shoulder Exercise
The shoulder is a complex joint that requires proper strengthening to prevent injury and improve function. The Egyptian lateral raise is a variation of the traditional lateral raise that targets the deltoid muscles in the shoulders, helping to build strength, endurance, and mobility. In this article, we’ll take a closer look at the benefits of Egyptian lateral raises and how to perform them with proper form.
What Are Egyptian Lateral Raises?
Egyptian lateral raises are a variation of the lateral raise exercise that involves raising the arms out to the sides while keeping the elbows bent at a 90-degree angle. This exercise is named after the arm positions depicted in ancient Egyptian art. Unlike traditional lateral raises, which involve straightening the arms during the movement, the bent-arm position of Egyptian lateral raises places more emphasis on the deltoid muscles, making it a highly effective exercise for shoulder strength and stability.
Benefits of Egyptian Lateral Raises
Egyptian lateral raises are an excellent exercise that targets the deltoid muscles in the shoulders, making it a great addition to any shoulder workout routine. This exercise is named after the arm positions depicted in ancient Egyptian art, and it involves raising the arms out to the sides while keeping the elbows bent at a 90-degree angle. In this article, we’ll take a closer look at the benefits of Egyptian lateral raises, supported by studies.
Builds Shoulder Strength:
One of the main benefits of Egyptian lateral raises is that they help to build shoulder strength. A study published in the Journal of Strength and Conditioning Research found that shoulder lateral raises with dumbbells resulted in significant increases in shoulder strength compared to other shoulder exercises such as overhead presses and push-ups.
Increases Shoulder Stability:
Strong shoulder muscles help to stabilize the shoulder joint, reducing the risk of injury and improving overall joint health. A study published in the Journal of Athletic Training found that shoulder stability exercises such as lateral raises can improve the overall stability of the shoulder joint, helping to reduce the risk of injury in athletes.
Improves Shoulder Mobility:
Egyptian lateral raises can help to improve shoulder mobility, reducing pain and discomfort in the shoulder joint. A study published in the Journal of Physical Therapy Science found that shoulder lateral raises improved shoulder mobility in participants with shoulder impingement syndrome.
Poor posture can lead to a host of problems, including neck pain, back pain, and headaches. A study published in the Journal of Exercise Science & Fitness found that shoulder lateral raises can help to improve posture by strengthening the muscles that support the shoulders and upper back.
How to Perform Egyptian Lateral Raises
Egyptian lateral raises are an effective exercise that can help to build strength and stability in the shoulders. This exercise is named after the arm positions depicted in ancient Egyptian art and involves raising the arms out to the sides while keeping the elbows bent at a 90-degree angle. Here’s how to perform Egyptian lateral raises:
1. Start by standing up straight with your feet shoulder-width apart and holding a dumbbell in each hand.
2. Bring the dumbbells up to shoulder height, keeping your elbows bent at a 90-degree angle and your palms facing down.
3. Slowly raise the dumbbells out to the sides, keeping your elbows at a 90-degree angle and stopping when your arms are parallel to the ground.
4. Hold the position for a few seconds before slowly lowering the dumbbells back down to shoulder height.
5. Repeat for the desired number of repetitions.
It’s important to focus on proper form throughout the exercise. Keep your core engaged and your shoulders relaxed, and avoid swinging the weights or using momentum to lift them.
Start with a lighter weight and gradually increase as you build strength.
Aim for 2-3 sets of 8-12 repetitions.
If you experience any pain or discomfort while performing this exercise, stop immediately and consult a healthcare professional.
Incorporating Egyptian lateral raises into your shoulder workout routine can help to build strength and stability in the shoulders, reducing the risk of injury and improving overall shoulder health.
In conclusion, Egyptian lateral raises are an effective exercise for building shoulder strength, stability, and mobility. By incorporating this exercise into your workout routine, you can improve your overall shoulder health and reduce the risk of injury. Remember to start with a light weight and focus on proper form to maximize the benefits of this exercise.