- Target Body Parts: Shoulders
- Equipment Needed: Dumbbells
Description
Step 1: Pick up one dumbbell off the floor or off the rack using a neutral grip (palms facing in). When grasping the dumbbell, wrap your thumbs around it tightly. The dumbbell should be directly in front of you (with your palms still facing in).
Step 2: Keeping your knees slightly bent, your arms slightly bent and your lower back tight and stationary, raise your arm to your side until your elbow is in line with your shoulders. Your other arm can be at your side or you can put your hand on your waist to maintain balance. Make sure your elbows remain above or in line with the wrists to enable maximum benefits. NOTE: You can twist your wrists very slightly down at the top of the movement to enable a greater side deltoid contraction.
Step 3: Lower the weight in a controlled manner to starting position. Make sure to keep your torso positioned slightly forward to ensure side deltoids stay as the primary focus of the movement. Maintain a slight bend in the elbows (and in the knees) throughout the movement.
Step 4: Take a breath between reps, exhaling only when reps are completed. Repeat until the desired reps are reached and then switch arms, using the same approach with the other arm. When finished, set the weights on the floor or in the rack. Heavier dumbbells can be used on each additional set.
Benefits:
Lateral Raises are an excellent way to build strength and muscle in your shoulders and, more specifically, your side deltoids, and 1-arm raises add a greater emphasis to each.
Concentrate on letting your side deltoids do the work. Imagine a string on a ceiling pulling your slightly bent arms up. Proper form is necessary in order for your side deltoids to get the maximum benefit.
With one-arm lateral raises, you can use heavier weight if you wish and include a slight swing in the movement.
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