What To Know
- In this blog post, we will explore the anatomy of the biceps and deltoids, discuss the mechanics of the lateral raise exercise, and examine the evidence to determine whether lateral raises do indeed work the biceps.
- The anterior deltoid is located on the front of the shoulder, the medial deltoid is located on the side of the shoulder, and the posterior deltoid is located on the back of the shoulder.
- The study found that the biceps were activated during the lateral raise exercise, but the activation was relatively small compared to the activation of the deltoids.
Lateral raises are a popular shoulder exercise that primarily target the deltoids, the muscles that make up the shoulders. However, some people believe that lateral raises can also work the biceps, the muscles that flex the elbow. In this blog post, we will explore the anatomy of the biceps and deltoids, discuss the mechanics of the lateral raise exercise, and examine the evidence to determine whether lateral raises do indeed work the biceps.
Anatomy of the Biceps and Deltoids
The biceps brachii is a two-headed muscle located on the front of the upper arm. The long head of the biceps originates from the supraglenoid tubercle of the scapula (shoulder blade), while the short head originates from the coracoid process of the scapula. Both heads of the biceps insert into the radius bone of the forearm. The biceps function to flex the elbow and supinate the forearm (turn the palm up).
The deltoids are a group of three muscles that make up the shoulder. The anterior deltoid is located on the front of the shoulder, the medial deltoid is located on the side of the shoulder, and the posterior deltoid is located on the back of the shoulder. The deltoids function to abduct (move away from the body), flex, and extend the arm at the shoulder joint.
Mechanics of the Lateral Raise Exercise
The lateral raise is a shoulder exercise that is performed by standing with the feet shoulder-width apart and holding a dumbbell in each hand. The dumbbells are held at the sides of the body with the palms facing each other. The elbows are slightly bent. To perform the lateral raise, the arms are raised laterally (sideways) until the dumbbells are at shoulder height. The arms are then slowly lowered back to the starting position.
Does Lateral Raise Work Biceps?
The answer to the question of whether lateral raises work the biceps is not entirely clear. Some studies have shown that lateral raises do activate the biceps, while other studies have shown no significant activation. The discrepancy between these studies may be due to differences in the way the lateral raise exercise is performed.
One study that found that lateral raises do activate the biceps used a technique called electromyography (EMG) to measure muscle activity. EMG is a technique that measures the electrical activity of muscles. The study found that the biceps were activated during the lateral raise exercise, but the activation was relatively small compared to the activation of the deltoids.
Another study that found that lateral raises do not activate the biceps used a different technique called kinematics to measure muscle movement. Kinematics is a technique that measures the movement of body segments. The study found that the biceps did not move during the lateral raise exercise, suggesting that the biceps were not activated.
Key Points
The evidence on whether lateral raises work the biceps is mixed. Some studies have shown that lateral raises do activate the biceps, while other studies have shown no significant activation. The discrepancy between these studies may be due to differences in the way the lateral raise exercise is performed.
If you are looking to build bigger biceps, there are more effective exercises than lateral raises. Exercises such as bicep curls and hammer curls directly target the biceps and will produce greater results. However, if you are looking for an exercise that targets both the shoulders and the biceps, lateral raises can be a good option.
Common Questions and Answers
Q: What is the best way to perform a lateral raise to target the biceps?
A: To target the biceps during a lateral raise, focus on keeping your elbows slightly bent and your palms facing each other. This will help to engage the biceps as you raise the dumbbells.
Q: How many sets and repetitions of lateral raises should I do to build bigger biceps?
A: If you are looking to build bigger biceps, it is better to focus on exercises that directly target the biceps, such as bicep curls and hammer curls. Lateral raises can be included in your workout routine as a secondary exercise to target the shoulders.
Q: Can I do lateral raises with dumbbells or a resistance band?
A: Lateral raises can be performed with either dumbbells or a resistance band. Dumbbells provide more resistance and allow you to lift heavier weights, while resistance bands are more portable and can be used to create a variety of resistance levels.
