Fitness Together

< span style="font-size: 14px;">Scapular side raise

Lateral raise is mainly a shoulder joint abduction action, which can exercise our entire deltoid muscle very well ( Especially the middle deltoid), if the middle deltoid is full and large enough, it will make your shoulders wider and more three-dimensional!

However, the seemingly simple lateral raise is very skillful. If you want to do it well, you need to master a lot of skills and details< /span>

Today I will introduce to you a common lateral raise error!

As shown in the picture: most people perform lateral raises along the front and side of the body, but this is not the case< /span>

The correct action should be: draw the upper arms forward and adduct and then perform lateral raises along the plane of the scapula!

During the lateral raise process, the shoulder joint does an external movement. Extension movement (side raise)

People who understand anatomy should know the movement trajectory of shoulder joint abduction In fact, it is not along the coronal plane (the front side of the body), but about 30 degrees in front of it, which is called the scapular plane. This is the best angle for shoulder joint movement

Scapula plane: When the scapula is in a resting position, the usual angle is 30 degrees Left and right, calculated from the coronal plane (Frontal) to the sagittal plane (Sagittal)

< span style="font-size: 14px;">Scapular side raise

Compared to the front and side ( Coronal plane) to perform abduction movements, the humerus is less restricted in its movements in the scapula plane, or it is more ideal and safe to perform hand raising movements in this plane.

Shoulder abduction along the front side of the body may also lead to limited shoulder joint movement and the risk of shoulder pinch< /span>

When performing lateral raises, the more recommended way is to retract the upper arms horizontally inward (about 30 degrees), and then Perform lateral raises on the plane of the shoulder blades! This not only conforms to human anatomy, but also allows your shoulders to move more smoothly and avoid pinching under the acromion.