Dumbbell Side Lateral Raise

In this lesson you will learn how to do standing dumbbell side lateral raises. The side lateral raise is a dumbbell exercises for the shoulders muscles, where you keep your elbows still and lift the weights sideways. This shoulder exercise trains the outer deltoids and is often done before the barbell military press. You can also do your dumbbell laterals (side lateral raise) sitting on a bench, or, if you don't have any dumbbells, with bricks, water bottles, stones or a theraband. The dumbbell side lateral raise is one of the most popular shoulder exercises. -> Not designed for heavy weights. Find more exercises for your shoulder workout at weight training main.

• Stand upright, with your feet at shoulder width and hold two dumbbells on your sides. Most people do the dumbbell side lateral raise with the elbows slightly bent. However, if you are using very light weights, you can also fully extend your arms. Keep your knees and your elbows motionless throughout the entire exercise. Start with your palms facing thighs.
• Open your arms and lift your dumbbells until they reach shoulder height. Some people like to lift the weights a little higher. However lifting the weights too high can harm your shoulders. Keep your elbows motionless and don't create momentum. Don't whip your upper body back and forth. If you can't lift your dumbbells without moving your upper body, you are trying to lift too much weight. Again, this exercise is not designed for heavy weights. Only your arms should move. Don't lift or twist your shoulders with the movement. Move your arms in a vertical layer. Exhale slowly as you lift your dumbbells. At the highest point of each repetition, your palms should face the floor.
• Then go back to the beginning position and inhale slowly and concentrated. Don't let the weight fall. The down-motion should be slightly slower than the up-motion.

Advice

• Most people do the side lateral raise with two 1 to 10 kg dumbbells. I recommend 2 to 3 sets with at least 12.
• Don't create momentum. Don't whip your upper body back and forth.
• If you don't have any dumbbells, you can also do your side lateral raises with 2 stones, bags or bottles of water.
• The dumbbell side lateral raise is also an excellent warm-up for heavier shoulder exercises like the barbell military press.
• Superset recommendation: Dumbbell Side Lateral Raise + Barbell Military Press
  

Suggestions

• Standing Barbell Shoulder Press
• Handstand Push-Up
• Front Dumbbell Raise
• Reverse Dumbbell Fly
• Cable Internal Rotation
• Arm Circles
• The Shoulder Muscles
• Thera-Band Side Lateral Raise

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