L Shoulder Raise

L Shoulder Raise

Dr. Eric Serrano instructs the proper execution of a bent over L shoulder raise using several variations. The objective is to target the posterior deltoid which is often very weak even with advanced trainees. The Rhomboids, teres minor, trapezius, Infraspinatus, and lateral deltoid are also involved.


L Shoulder Raise

The most challenging position is to keep the elbows even with the ears which reduces the role of the lats as a stabilizer and as a result provides the posterior shoulder with more challenge. Start with a low weight load so that the proper form can be perfected over time. A very strong client can use ten to twelve pounds for the L Shoulder Raise for sets of six to eight reps. Anyone using a very high weight load is sacrificing proper form which defeats the purpose of the exercise.

Adjusting Execution

During the set when fatigue sets in it is ideal to adjust the execution rather than let the form deteriorate. Hold the top position for four seconds during the last rep of the first phase of the set to maximize benefits. The top hold position is very important for getting the most benefits out of every challenging set.

Move the elbows behind the ears to involve more musculature so the set can be finished with beneficial form, range of motion and repetition speed. This may seem very difficult at first because smaller muscles are being put into action.

A training partner can help to identify if one arm does not achieve as much range of the motion as the other. Dr. Serrano noticed that Scott Mendelson has a rhomboid weakness limiting the range of motion of the left arm.

Scott H. Mendelson demonstrates an ischemic execution to correct the strength imbalance.

Maintaining the proper body position throughout the set is very important. The L shoulder raise can in most cases be better executed while face down on a 30 degree incline bench.