Dumbbell Lateral Raise: Dumbbell Straight Arm Side Raise Illustrated Tutorial

Dumbbell Lateral Raise (Dumbbell Lateral Raise) mainly tones the middle part of the deltoid muscles, helps increase the width of the shoulders, and is particularly effective in correcting slippery and narrow shoulders. Since the lateral raise is mainly abduction of the coronal plane, it has an obvious training effect on the middle deltoid muscles, and the front and rear beams are not involved much.

Target exercise area:Middle deltoid muscle

Action essentials:

1. Stand naturally with your feet shoulder-width apart, keep your abdomen straight, chest straight, and back straight to keep your body stable. Hold the dumbbells with both hands and hang them on both sides of your body. Bend your elbows slightly and fists forward. .

2. Hold the dumbbells in both hands and lift them to both sides at the same time until the upper arms are parallel to the ground. This can keep the deltoid muscles continuously tense, and beyond this position, the weight of the dumbbell no longer falls on the deltoid muscles; then slowly Follow the original path and return to the original position, and repeat.

Notes:

1. During the process of lifting and lowering the bell, keep your elbows and wrists slightly bent, which will be more effective in contracting the deltoid muscles. When the dumbbells are lifted to both sides, turn your wrists upward to be slightly higher than your thumbs until they are lifted to the highest position; when the dumbbells fall, turn your wrists back.

2. When lifting or lowering the dumbbell, the upper body is not allowed to swing back and forth and is lifted with strength, but shoulders are allowed to be shrugged; do not lift the dumbbell by throwing it; do not lean forward! Keep the dumbbells at your side.

3. Pay attention to how much the dumbbells are lifted to both sides at the same time, until the upper arms are parallel to the ground. This can keep the deltoid muscles continuously tense, and beyond this position, the dumbbell weight is no longer concentrated on the deltoid muscles. On.

4. Using a medium weight standard to complete the movement is more effective on the middle deltoid muscles than using a heavy weight. If the weight is too heavy and the movements are not standard, you may rely more on shrugging to complete the movement, which exercises the trapezius muscles too much. Especially those with shoulder slips need to pay special attention to these details.