Shoulder - Lifting Heavy

Shoulder - Lifting Heavy

Even if prevention of shoulder impingement isn't the main reason for limited-range movements, many bodybuilders and athletes stop at level because of the excessively heavy weights that they use. Very heavy weights, however, aren't needed when doing front or lateral arm raises with extended arms, since a small weight at the end of a long lever (your arm is acting like a lever in this exercise) can be quite heavy. Moving from the level to the directly overhead position involves maximal contraction of the muscles. Using heavy weights that you can handle only up to the level position doesn't produce maximum muscle gains or definition.

When using very heavy weights, to move them from thigh height to the level position, you must vigorously contract the muscles and literally swing the weights up so that they ride out and up on their own momentum. If a vigorous swing isn't executed, then you must severely bend the elbow to decrease the effective resistance in order to raise the arms high enough. But with severely bent elbows, you change the positioning of the elbow so that you don't truly isolate the deltoid or the other muscles involved.

Stopping at the level position plays an effective role in total muscle development when you want to work some muscles with greater isolation. For example, when doing lateral arm raises, the supraspinatus does the bulk of the work from 0-90 degrees. In front-arm raises, the upper pectorals major, together with the coracobrachialis, undergo the strongest contractions to get the arms to the level position. When above level, however, the deltoid and trapezius become the predominant muscles. Thus, doing limited-range arm raises should be included in the repertoire of exercises for bodybuilders and athletes alike.

Strengthening the supraspinatus is extremely important for prevention of shoulder impingement, since this muscle plays a key role in holding the humerus in the shoulder joint. Overdeveloping the latissimus dorsi and lower pectorails major muscles, however, can depress the arm sufficiently to cause problems in the joint. But when the supraspinatus is strong, it helps counteract the downward pull of the lats and power pecs.

Subscribe to our Newsletter

FREE Bodybuilding Tips and Advice



Get your Bodybuilding Supplements at discounted price

More Shoulder Muscle Training Program

Copyright 101 BodyBuilding All rights Reserved. Sitemap

All Trademarks are the property of their respective owners.

Contact Us | Terms of Use | Privacy Policy