Targets:
Shoulder muscles / Lateral Deltoid and Anterior Deltoid
Equipment Needed:
Dumbbells
Bench, if you choose to do this movement seated. Seated version allows better isolation and keeps you from using upper body momentum to affect the movement.
Level:
Beginner
The dumbbell lateral raise is a basic weight lifting exercise that is great for beginners through advanced weight lifters. In this version of the dumbbell lateral raise, you start with dumbbells in each hand at thigh level. You raise the dumbbells until your arms reach parallel to the floor and then return to the starting position to complete one exercise repetition. You can use this exercise in an upper body workout to build your shoulder strength. If you are having trouble stabilizing your body in a standing position, you can utilize a bench with a back support to complete the exercise using strict form and less body movement.
Benefits
The lateral raise strengthens primarily the shoulder (deltoids) but also can work the Serratus Anterior, Supraspinatus, Middle and Lower Trapezius.
It is an isolation exercise for shoulders. This exercise will help you build strength and definition in the shoulder region. In daily life, you need strong shoulders to lift objects safely.
Step-by-Step Instructions
The starting position
– Select two dumbbells of a suitable weight. You must start with a light weight and plan to do 10 to 12 repetitions for one to three sets of exercises. A suggested starting weight for this exercise is with 5-pound dumbbells for women. Don’t lift weights that are too heavy.
– Stand with feet about shoulder-width apart. Keep the back straight and feet planted flat on the floor. Your arms holding weights should hang down just in front of your hips.
– Hold the dumbbells perpendicular to the plane of your hips, palms facing each other. Ensure that you have a firm grip.
– Brace the abdominal muscles and raise the chest upward keeping a neutral spine and tight core.
– Lift the weights upward to the sides with slightly bent elbows, to reduce the stress on the joints.
– Pause when the arms are approximately horizontal to the floor and feel the contraction in the shoulders.
– Return the dumbbells to the starting position slowly at the thighs with a slow and controlled motion while exhaling.
– Repeat the exercise for the number of sets and repetitions in your program.
Julie Lohre demonstrates the exercise Dumbbell Lateral Raises