Side lying straight arm lifting: illustration of dumbbell side lying straight arm lifting action

Side-lying straight arm lift: Illustration of dumbbell side-lying straight arm lifting movement

Lying Dumbbell Lateral Raise, also known as side lying and side lying, is actually a similar movement of dumbbell single-arm side lying. Side lying and side lying was once a very outstanding exercise for deltoid mid-branch, but it seems unknown now.

This action invented and popularized by Arnold Schwarzenegger in the 1970s was used by the previous generation of bodybuilders. Today, people seem to have a special liking for standing side lying and mechanical side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying and side lying were used by the previous generation of bodybuilders. Today, people seem to have a . In fact, for the side lying and side flat lift founded by Arnold, all you need is a pair of dumbbells, which can be done in most gyms, and can be done even at home.

Target exercise area: Deltoid muscle middle bundle

Action tips:

1. Preparation posture: on the side lying mat, holding the bell with the right hand, and holding the arm bent with the left hand. The best way is to use an upper inclined plate or abdomen The muscle plate is at a 30-degree angle to the ground, the left side of the body is against the upper inclined plate, hold 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 the standing position.

2. Inhale, lift the right arm straight up to the highest point. Be slightly bent your right arm, lift the dumbbell over your shoulders in a semi-circular arc to avoid leveraging force to complete the movement.

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

1. Lean the deltoid muscles on the side and straighten the arms without shrugging.