The Side Lateral Raise is a shoulder exercise that targets the deltoid muscles, particularly the lateral (middle) head, helping to build broader and more defined shoulders.
🔹 How to Perform Side Lateral Raises
Starting Position
Stand with feet shoulder-width apart, holding a dumbbell in each hand.
Keep a neutral grip (palms facing your body) and arms slightly bent at the elbows.
Keep your core engaged and maintain a straight posture.
Execution
Slowly raise the dumbbells out to your sides until they reach shoulder height (parallel to the ground).
Keep your elbows slightly bent and avoid swinging your body.
Pause for a second at the top.
Lowering Phase
Gradually lower the dumbbells back to the starting position in a controlled manner.
🔹 Common Mistakes to Avoid
❌ Using too much weight – This can lead to poor form and shoulder strain.
❌ Swinging the body – Keep your torso stable; don’t use momentum.
❌ Lifting too high – Raising above shoulder level puts unnecessary strain on the shoulder joints.
❌ Shrugging the shoulders – Keep them relaxed to focus on the deltoids.
🔹 Muscles Worked
✅ Primary: Lateral deltoid
✅ Secondary: Anterior deltoid, trapezius, supraspinatus
🔹 Variations
Seated Lateral Raise – Provides more stability and reduces cheating.
Cable Lateral Raise – Keeps constant tension on the muscles.
One-Arm Lateral Raise – Focuses on one side at a time for better isolation.
🔹 Tips for Better Results
✔️ Use light to moderate weight for controlled movement.
✔️ Perform 12-15 reps for hypertrophy (muscle growth).
✔️ Keep tension on the delts by stopping just before resting at the bottom.
Would you like a workout plan that includes lateral raises?
Stand with feet shoulder-width apart, holding a dumbbell in each hand. Keep a neutral grip (palms facing your body) and arms slightly bent at the elbows. Keep your core engaged and maintain a straight posture. Execution
Slowly raise the dumbbells out to your sides until they reach shoulder height (parallel to the ground). Keep your elbows slightly bent and avoid swinging your body. Pause for a second at the top. Lowering Phase
Gradually lower the dumbbells back to the starting position in a controlled manner. 🔹 Common Mistakes to Avoid ❌ Using too much weight – This can lead to poor form and shoulder strain.
❌ Swinging the body – Keep your torso stable; don’t use momentum. ❌ Lifting too high – Raising above shoulder level puts unnecessary strain on the shoulder joints. ❌ Shrugging the shoulders – Keep them relaxed to focus on the deltoids.
🔹 Muscles Worked ✅ Primary: Lateral deltoid ✅ Secondary: Anterior deltoid, trapezius, supraspinatus
🔹 Variations Seated Lateral Raise – Provides more stability and reduces cheating. Cable Lateral Raise – Keeps constant tension on the muscles.
One-Arm Lateral Raise – Focuses on one side at a time for better isolation. 🔹 Tips for Better Results ✔️ Use light to moderate weight for controlled movement.
✔️ Perform 12-15 reps for hypertrophy (muscle growth). ✔️ Keep tension on the delts by stopping just before resting at the bottom. Would you like a workout plan that includes lateral raises?
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