Lateral Raise - Resistance Tube Ball
Recommendations: 2-3 Sets, 8-12 Reps
Beginner Side Shoulders Strength Resistance Tube Fitness Ball Pull Gym
Purpose: This exercise strengthens the side deltoid muscle area.
Benefits: This exercise isolates the lateral delt muscle.
Obtain two resistance tubes of equal resistance. Attach the resistance tubes to each side of a fitness ball. Sit on the fitness ball. Hold the resistance tube handles at your sides with palms facing inwards. Let the handles hang down beside the bench. Your elbows should be slightly bent. This is the starting position. Lift the handles to the side up to about shoulder level. When the handles reach shoulder level, rotate them slightly inward as if you are pouring water. In other words, rotate your shoulders forward so the front of the handles is slightly lower than the rear. This will raise your elbows slightly. Keep your elbows slightly bent and ensure that the weights come up in an arc. Exhale during this movement. Lower the handles slowly to the starting position. Inhale during this movement. Hold the resistance tube handles at your sides with palms facing inwards. Let the handles hang down beside the bench. 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 fitness ball, resistance tube handles held at your sides with palms facing inward.
Obtain two resistance tubes of equal resistance. Attach the resistance tubes to each side of a fitness ball. Sit on the fitness ball. Hold the resistance tube handles at your sides with palms facing inwards. Let the handles hang down beside the bench. Your elbows should be slightly bent. This is the starting position.
Step 2
Raise the handles to the side up to shoulder level, rotating the shoulders forward as if pouring water.
Lift the handles to the side up to about shoulder level. When the handles reach shoulder level, rotate them slightly inward as if you are pouring water. In other words, rotate your shoulders forward so the front of the handles is slightly lower than the rear. This will raise your elbows slightly. Keep your elbows slightly bent and ensure that the weights come up in an arc. Exhale during this movement.
Step 3
Lower the handles slowly to the starting position.
Lower the handles slowly to the starting position. Inhale during this movement. Hold the resistance tube handles at your sides with palms facing inwards. Let the handles hang down beside the bench. Your elbows should be slightly bent.