Side Lateral Raise is the isolation exercise for the shoulder. It focuses to the outside head of the deltoid.
In this lesson you will learn how to do the standing lateral raises with a dumbbell. Side lateral raise is when you get the two dumbbells and lift sideways. This exercise trains the outside deltoids. You can also do this exercise with seated.
Step:
* Stand upright your body with your feet width apart the shoulder and hold two dumbbells at your sides. Most people do the side lateral raise with bent the elbows slightly. However, using very light weights, you will also be able to fully extend your arm. Knees and elbows move during the exercise. Begin this exercise with your palms leading toward your thighs.
* Lift to sideways the dumbbells until they reach shoulder height. Some people want to lift the dumbbells a little higher. Never lift your hands higher than the ear. Keep moving your elbows, not to create momentum. Remember you should only move the arms. Do not lift or rotate your shoulders. Exhale slowly when you raise your arms.
* Then take the starting position and exhale slowly and concentration. The down motion you must be slightly slower and do not let the dumbbells fall. When the arm position you are in the lowest position your arms should vertical.
*Do 3 sets with 8 to 12 repetitions each. See more about Lateral Raise.
Tips:
* Don’t lean forward.
* If you feel too difficult to be done the side lateral raise with standing, then done this with seated. However, after you know how to do it right, you should do it with standing. It is to train your stabilizer muscles.
*Lift your dumbbells don’t “swinging” them up. If you still can’t do it, perform this exercise with seated until you can do it properly.
*Don’t lift or raise the dumbbell higher than your shoulders. It can make you more prone to shoulder injury.
Most people do the side lateral raise exercise with 1 to 10 kg dumbbells. Don’t lift the dumbbell that is too heavy. I recommend you 2 or 3 set with 8 to 12 repetitions. This exercise is not designed for heavy weights that could cause a shoulder injury if you keep forcing with heavy dumbbell (especially if you are a beginner). Choose a right weight which allows you to complete all the sets. Just do it correctly to keep your body like you desire, not to get injury. So keep healthy and fit every day. All the Best!
