May 5th, 2023 2:55 PM Mr. Q Categories: Dumbbell
The dumbbell lateral raise is a shoulder exercise that targets the lateral deltoids, which are the muscles on the sides of your shoulders. It is typically performed with dumbbells in each hand and involves lifting the arms out to the sides in a controlled motion.
Stretch to do prior to exercise:
- Shoulder stretch: reach one arm across the chest and hold it with the other arm for 15-30 seconds, then repeat on the other side.
Warmup to do prior to exercise:
- 5-10 minutes of light cardio, such as jogging, cycling, or jumping jacks.
How to select the proper weight: Start with lighter weights and gradually increase the weight as you become comfortable with the exercise. A good starting point is 5-10 pounds for each dumbbell.
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- Keeping a slight bend in your elbows, raise your arms straight out to the sides until they reach shoulder level.
- Hold for a second or two at the top, then lower the weights back down to your sides in a controlled manner.
- Repeat for the desired number of reps.
How to reduce the difficulty: If you find the exercise too difficult, try using lighter weights or performing the exercise seated rather than standing.
How to increase difficulty: To make the exercise more challenging, you can try using heavier weights, slowing down the movement, or adding a pause at the top of the movement.
Number of reps:
- Beginner: 8-12 reps for 2-3 sets
- Intermediate: 10-15 reps for 3-4 sets
- Advanced: 12-20 reps for 4-5 sets
Estimated time for exercise: 5-10 minutes