DUMBBELL LATERAL RAISE

Muscles Trained :
Medial Deltoid, Anterior Deltoid, Posterior Deltoid, and Trapezius

Joint Actions :
Shoulder Abduction

Instructions :

1. Stand in shoulder width stance with knees slightly flexed (bent) to take pressure off lower back.
2. Grasp dumbbells in pronated (overhand) grip with palms in neutral (facing each other) position.
3. Place dumbbells in front of thighs with elbows slightly flexed (bent).
4. To begin the movement, raise dumbbells simultaneously upward and to the side, maintaining the slight bend in the elbows.
5. Exhale throughout the upward movement phase.
6. Continue to raise the arms until the dumbbells are at shoulder level.
7. In mid-position the pinky finger should be higher than the thumb as if pouring water out of a pitcher with pinky at level of elbow and arm parallel to the floor.
8. Lower the dumbbells slowly until they are in front of the thighs.
9. Inhale throughout the downward movement phase.
10. Repeat movement for desired number of repetitions.

Variations :

1. Begin and finish the exercise with the dumbbells behind the gluteus maximus (buttocks).
2. Perform the exercise alternating one arm at a time.

Common Mistakes :

1. Changing the angle of the elbow joints by flexing (bending) the elbows during the upper movement phase.
2. Lowering the dumbbells too quickly.

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