Instructions

The side lateral raise, often called the lateral raise, is an effective shoulder exercise that primarily targets the lateral deltoids, the muscles on the sides of your shoulders. It's a popular exercise for building shoulder strength and width. Here's how to perform side lateral raises with proper form:

Muscles Targeted:

• Primary: Lateral (side) deltoids
• Secondary: Trapezius, supraspinatus, and other shoulder stabilizing muscles

Equipment Needed:

• Dumbbells

Exercise Steps:

1. Setup:

   • Stand up straight with your feet shoulder-width apart.
   • Hold a dumbbell in each hand, letting them hang at your sides. Your palms should be facing your body.
   • Keep your back straight and engage your core muscles for stability.

2. Proper Form:

   • Maintain a slight bend in your elbows, but don't lock them.
   • Keep your gaze forward and your chin level.

3. Lift the Weights:

   • Inhale and, with a controlled and deliberate motion, raise both dumbbells simultaneously to your sides.
   • Your arms should be parallel to the ground or slightly below, forming a "T" shape with your body.

4. Peak Contraction:

   • At the top of the movement, pause briefly and focus on squeezing your lateral deltoid muscles to maximize the contraction.

5. Lower the Weights:

   • Exhale as you slowly lower the dumbbells back to the starting position in a controlled manner. Do not swing or jerk the weights.