Side lying dumbbells, side lying side lying flat lifting illustration tutorial

Side lifting is a shoulder deltoid training exercise that everyone likes very much. All you need is a pair of dumbbells, which can be done in most gyms, and can even be done at home.

　　Many people use standing when doing side lifting! In fact, as long as there are some small changes, you will get a completely different experience!

　　Try Side lifting Lying Dumbbell Lateral Raise!

Advantages: By changing the angle between the body and the ground, the traditional practice of compressing muscles can be changed. Keep the training fresh and diverse, and promote better and faster muscle growth.

Prepare posture: The best way is to use an upper inclined plate or abdominal muscle plate to reach an angle of 30-60 degrees with the ground

The left side of the body is leaning against the upper inclined plate, grab a dumbbell with your right hand and place it on the right side of your thigh. The weight of the dumbbell should be slightly lighter than that of standing.

The key points of action:

Inhale, right arm Bend slightly, lift the dumbbell over the shoulder with a semi-circular arc to avoid leveraging force to complete the movement.

Exhale and slowly put it down and restore. After completing 10-12 times/group, switch to the other side of the body and hold the bell with the left hand to repeat the exercises

　　　Precautions:

　　1. Lying on your side, keep your elbows slightly bent, do not shrug.

　　2. Ensure the continuous tension of the deltoid muscle. Do not use inertia to drive it, and the speed of lowering the dumbbell should be slow!

　　3. Relying on the deltoid muscle to lift the dumbbells up instead of externally rotating the arms.

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