Toolbox Aid

May 5th, 2023 1:45 PM Mr. Q Categories: Dumbbell

Type:

Equipment:

The dumbbell L raise is an isolation exercise that targets the shoulders, specifically the lateral deltoid muscles.

Stretch to do prior to exercise:

• Arm circles
• Shoulder stretch
• Neck rolls

Warmup to do prior to exercise:

• 5-10 minutes of light cardio, such as jogging or jumping jacks
• Shoulder mobility exercises, such as shoulder dislocations or wall slides

How to select the proper weight: Choose a weight that allows you to perform 8-12 reps with proper form.

Proper form:

1. Stand with feet shoulder-width apart, knees slightly bent, and hold a dumbbell in each hand with palms facing inwards.
2. Keep your arms straight and lift the dumbbells out to the sides until they are parallel to the ground, forming a “T” shape with your body.
3. Slowly lift the dumbbells up towards your ears, bending your elbows and forming an “L” shape with your arms.
4. Pause at the top of the movement and squeeze your shoulders.
5. Lower the dumbbells back down to the starting position with control.

How to reduce the difficulty: To reduce the difficulty, use lighter weights or perform the exercise seated instead of standing.

How to increase the difficulty: To increase the difficulty, use heavier weights or perform the exercise standing on one leg to challenge your balance.

Number of reps: Beginner: 8-10 reps Intermediate: 10-12 reps Advanced: 12-15 reps

Estimated time for exercise: 1-2 minutes