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Dumbbell Lateral Raise + Rotation + Overhead Raise

➕ The first phase is shoulder abduction. The middle deltoid is the primary mover, with supraspinatus assisting.

➕ At shoulder level, external rotation is added. Infraspinatus and teres minor – two muscles of the rotator cuff – become more involved.

➕ From shoulder level the arms continue upward and toward the midline. This is not a press – the elbow angle changes very little. The movement continues primarily through the shoulder joint.

➕ As the arms move overhead, the scapulae must upwardly rotate. Serratus anterior and the upper and lower trapezius contribute significantly to this scapular movement.

➕ The anterior deltoid contributes increasingly as the arms travel overhead, depending on the exact plane of movement.

➕ The rotator cuff works throughout the movement to stabilize and center the humeral head in the glenoid.

➖ This is not an exercise for maximum weight. Long lever arms plus rotation and a large shoulder ROM make control more important than load.

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