Lateral Raise - Seated Water Bottle Alternate
Recommendations: 2-3 Sets, 6-10 Reps
Beginner Side Shoulders Strength Water Bottle Chair Pull Home
Purpose: This exercise strengthens the side deltoid muscle area.
Benefits: This exercise isolates the lateral delt muscle.
Sit on a chair. Grasp water bottles at your sides with palms facing inward. Let the bottles hang down beside the chair. Your elbows should be slightly bent. This is the starting position. Lift the right bottle to the side up to about shoulder level. When the bottle reaches shoulder level, rotate it slightly inward as if you are pouring water. In other words, rotate your shoulder forward so the front of the bottle is slightly lower than the rear. This will raise your elbow slightly. Keep your elbow slightly bent and ensure that the weight come up in an arc. Exhale during this movement. Lower the bottle slowly to the starting position. Inhale during this movement. Hold water bottles at your sides with palms facing inward. Let the bottles hang down beside the chair. Your elbows should be slightly bent. Lift the left bottle to the side up to about shoulder level. When the bottle reaches shoulder level, rotate it slightly inward as if you are pouring water. In other words, rotate your shoulder forward so the front of the bottle is slightly lower than the rear. This will raise your elbow slightly. Keep your elbow slightly bent and ensure that the weight come up in an arc. Exhale during this movement. Lower the bottle slowly to the starting position. Inhale during this movement. Hold water bottles at your sides with palms facing inward. Let the bottles hang down beside the chair. Your elbows should be slightly bent. Repeat for the required number of repetitions.
The Lateral (side) deltoid or shoulder is one of the three distinct heads of the deltoid anatomy. It is typically used raise the arm to the side. All three heads of the delts help hold the shoulder together.
Step 1
Sit on a chair, water bottles held at your sides with palms facing inward, hanging beside the chair.
Sit on a chair. Grasp water bottles at your sides with palms facing inward. Let the bottles hang down beside the chair. Your elbows should be slightly bent. This is the starting position.
Step 2
Raise the right bottle to the side up to shoulder level, rotating the shoulder forward as if pouring water.
Lift the right bottle to the side up to about shoulder level. When the bottle reaches shoulder level, rotate it slightly inward as if you are pouring water. In other words, rotate your shoulder forward so the front of the bottle is slightly lower than the rear. This will raise your elbow slightly. Keep your elbow slightly bent and ensure that the weight come up in an arc. Exhale during this movement.
Step 3
Lower the bottle slowly to the starting position.
Lower the bottle slowly to the starting position. Inhale during this movement. Hold water bottles at your sides with palms facing inward. Let the bottles hang down beside the chair. Your elbows should be slightly bent.
Step 4
Raise the right bottle to the side up to shoulder level, rotating the shoulder forward as if pouring water.
Lift the left bottle to the side up to about shoulder level. When the bottle reaches shoulder level, rotate it slightly inward as if you are pouring water. In other words, rotate your shoulder forward so the front of the bottle is slightly lower than the rear. This will raise your elbow slightly. Keep your elbow slightly bent and ensure that the weight come up in an arc. Exhale during this movement.
Step 5
Lower the bottle slowly to the starting position.
Lower the bottle slowly to the starting position. Inhale during this movement. Hold water bottles at your sides with palms facing inward. Let the bottles hang down beside the chair. Your elbows should be slightly bent.