Description:
The Dumbbell Standing Side Raise is an isolation exercise that primarily targets the lateral deltoid muscles. This exercise involves lifting dumbbells out to the sides until they reach shoulder height, making it an effective movement for building shoulder width and definition.
Benefits:
- Targets and isolates the lateral deltoid muscles.
- Improves shoulder width and symmetry.
- Enhances shoulder stability and strength.
- Supports overall shoulder aesthetics and muscle definition.
Profile:
| Equipment: | Dumbbells |
| Type: | Free Weights |
| Tempo: | 2-1-2-0 |
| Level: | Beginner |
Muscles:
Primary Muscles
Secondary Muscles
- Anterior Deltoids
- Trapezius
- Core Muscles
Classification:
| Utility: | Basic |
| Mechanics: | Isolation |
| Force: | Pull |
Instructions:
- Step 1: Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your arms by your sides.
- Step 2: Keep your core engaged and your back straight.
- Step 3: Raise the dumbbells out to the sides until they reach shoulder height, keeping a slight bend in your elbows.
- Step 4: Pause at the top, then slowly lower the dumbbells back to the starting position with control.
- Repeat the movement for the desired number of repetitions.
Common Mistakes:
- Using too much weight and relying on momentum
- Lifting the dumbbells too high or too low
- Rounding the shoulders or arching the back
- Allowing the wrists to bend excessively
To avoid these mistakes, focus on using a controlled tempo, maintaining proper form, and selecting an appropriate weight.
Variations:
- Single-Arm Dumbbell Side Raise
- Seated Dumbbell Side Raise
- Cable Side Raise
- Machine Side Raise
- Incline Dumbbell Side Raise
Links to each variation will be provided as they are added to the website.
Safety Tips:
- Keep your movements controlled and avoid swinging the weights.
- Engage your core to maintain stability and protect your lower back.
- Warm up your shoulders before starting the exercise.
- If you experience discomfort or pain, stop the exercise and consult with a trainer.
Additional Information:
The Dumbbell Standing Side Raise is a fundamental exercise for developing shoulder width and definition. It’s a great addition to any shoulder workout routine, helping to create a balanced and aesthetic upper body appearance.
EXERCISES
