Strengthen Shoulders with High Pull Lateral Raise From Floor

High Pull Lateral Raise From Floor

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

Begin in a squat stance with your feet positioned slightly wider than shoulder width and toes angled slightly outwards. Ensure your back is straight, chest is up, and core is engaged. In your hands, hold two dumbbells together so they're touching, with palms facing each other. These dumbbells should be just grazing the floor. As you initiate the upward phase of the squat, simultaneously separate the dumbbells and perform a lateral raise. Extend your arms out to the sides while maintaining a slight bend in the elbows, raising the weights to shoulder height or a bit higher. As you descend back into the squat, control the motion of the dumbbells, bringing them together in front of you, returning to the starting position.

Common Mistakes

Avoid using momentum to swing the dumbbells during the lateral raise. Ensure that your knees track over your toes during the squat and don't cave inward. Keep the core tight and chest up, refraining from rounding your back in the squat position.

Breathing

Inhale deeply as you lower into the squat and prepare for the lateral raise. Exhale forcefully as you rise from the squat and lift the dumbbells in the lateral raise. The 'High Pull Lateral Raise From Squat' is a comprehensive movement combining lower body strength with upper body conditioning. This exercise effectively targets the quads, glutes, deltoids, and upper back. By coordinating the squat with the lateral raise, you ensure a full-body workout that promotes muscle endurance, balance, and functional strength. Make sure to keep movements smooth and controlled, prioritizing form and technique.

Muscle Focus

Primary Muscles

Quads, Glutes, Middle Shoulders

Secondary Muscles

Hamstrings, Adductors, Erector Spinae, Front Shoulders, Rear Shoulders, Traps, Serratus Anterior, Rhomboids, Teres Major, Teres Minor, Infraspinatus

Tertiary Muscles

Core, Calves, Latissimus Dorsi, Lower Back