Dumbbell side lifting: Dumbbell straight arm side lifting illustration tutorial

Dumbbell side lift: Dumbbell straight arm side lift illustration tutorial

Dumbbell straight arm side lift (Dumbbell Lateral) Raise) mainly builds the middle bundle of the deltoid muscle, which is beneficial to increase the width of the shoulders and is effective in correcting sloping shoulders and narrow shoulders. Since the lateral lifting is mainly coronal horizontal abduction, the mid-branch training of the deltoid muscle is obvious, and the anterior and posterior bundles are not involved much.

Target training area: mid-branch of the deltoid muscle

Stand naturally, hold the abdomen and chest straight, keep your back straight, keep your body stable, hold your dumbbells with both hands hanging on both sides of your body, bend your elbows slightly, and fist eyes forward.

2. Hold both hands and hold the bells to both sides at the same time, lift them to the upper arms parallel to the ground, so that you can keep the deltoid muscles continuously tense, and the weight of the dumbbells no longer falls on the deltoid muscles; then slowly fall down along the original path and repeat.

Precautions:

1. During the lifting and lowering of the bell, the elbows and wrists are always slightly bent, which is more effective for the contraction of the deltoid muscle. When the dumbbell is lifted to both sides, turn the wrist upwards to slightly higher than the thumb until it is lifted to the highest position; when the dumbbell falls, turn the wrist back again.

2. When holding the bell, the upper body is not allowed to swing forward and backward with the help of force, but shrugging is allowed; do not tilt the dumbbell by swinging; do not lean forward! Keep the dumbbell on your side.

3. Pay attention to the degree to which the bells are held by both hands at the same time, and lift it to the upper arm parallel to the ground. This can keep the deltoid muscles constantly tense, and the weight of the dumbbell will no longer be concentrated on the deltoid muscles.

4. Choosing a medium weight standard to complete the movement is better than using a large weight to lift the deltoid muscles. Excessive weight is not standard to complete the movements, and the trapezoid muscles are exercised too much, especially those with sloping shoulders.