Lateral Raise - Seated Alternate
Recommendations: 2-3 Sets, 6-10 Reps, 20-40 Wght
Beginner Side Shoulders Strength Dumbbell Flat Bench Pull Gym
Purpose: This exercise strengthens the side deltoid muscle area.
Benefits: This exercise isolates the lateral delt muscle.
Sit on a supine (flat) bench. Grasp dumbbells at your sides with palms facing inward. Let the dumbbells hang down beside the bench. Your elbows should be slightly bent. This is the starting position. Lift the right dumbbell to the side up to about shoulder level. When the dumbbell 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 dumbbell 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 dumbbell slowly to the starting position. Inhale during this movement. Hold dumbbells at your sides with palms facing inward. Let the dumbbells hang down beside the bench. Your elbows should be slightly bent. Lift the left dumbbell to the side up to about shoulder level. When the dumbbell 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 dumbbell 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 dumbbell slowly to the starting position. Inhale during this movement. Hold dumbbells at your sides with palms facing inward. Let the dumbbells 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 flat bench, dumbbells held at your sides with palms facing inward, hanging beside the bench.
Sit on a supine (flat) bench. Grasp dumbbells at your sides with palms facing inward. Let the dumbbells hang down beside the bench. Your elbows should be slightly bent. This is the starting position.
Step 2
Raise the right dumbbell to the side up to shoulder level, rotating the shoulder forward as if pouring water.
Lift the right dumbbell to the side up to about shoulder level. When the dumbbell 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 dumbbell 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 dumbbell slowly to the starting position.
Lower the dumbbell slowly to the starting position. Inhale during this movement. Hold dumbbells at your sides with palms facing inward. Let the dumbbells hang down beside the bench. Your elbows should be slightly bent.
Step 4
Raise the right dumbbell to the side up to shoulder level, rotating the shoulder forward as if pouring water.
Lift the left dumbbell to the side up to about shoulder level. When the dumbbell 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 dumbbell 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 dumbbell slowly to the starting position.
Lower the dumbbell slowly to the starting position. Inhale during this movement. Hold dumbbells at your sides with palms facing inward. Let the dumbbells hang down beside the bench. Your elbows should be slightly bent.