Muscles Worked: Front Deltoids
Spotter Required: No
Minimum Equipment required: Standard adjustable dumbbells
The Best Equipment to Use: Fixed or Olympic dumbbells
Warming up: To warm up, perform 1 set of 15 – 20 repetitions of the exercise with minimal weight.
How often should I perform this exercise: You can perform dumbbell lateral raises with every shoulder workout, to mix it up week on week you could try using a barbell or a cable machine.
When should I perform this exercise: I like to perform dumbbell raises at the end of my shoulder workout but you can perform them at any time. However it is best to perform a pressing movement to start your shoulder workout as this will warm up all 3 deltoids, an example of this would be the Barbell Shoulder Press.
How to do the exercise: Standing with your feet shoulder width apart, holding two dumbbells to your sides of you thighs with your palms facing in and a slight bent in your elbows.
Lift one of the weights in front of you level with the top of your head, twist your wrist as you lift the weight so that when you reach the top your palms face the floor. Hold at the top for ½ a second to get a good contraction then lower back to the start position, then immediately lift the other weight and do the same. This counts as one full repetition.
Mentality: Focus is essential to avoid injury on this exercise, if you can look into a mirror and remember to keep your head forward at all times during the exercise.
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