How much is the best kg for ordinary people to lift dumbbells on the side

In training exercises, dumbbell side lifting is a good move. Of course, dumbbell side lifting also has a good effect, but there are many other tips for dumbbell side lifting, such as how much kg is good for dumbbells, and how much kg is best for dumbbell side lifting. Some people still understand. So, how much kg is best for ordinary people to practice dumbbell side lifting? Let’s take a look together!

The best for ordinary people to practice dumbbell side lifting

We usually do 8-12 dumbbell side lifting, so we generally choose 10RM or 12RM. Compared with the middle and back bundles of the deltoid muscles, the forebomb bundles are indeed much stronger, so you may be able to do 12kg or 15kg. But remember, you must fully warm up at the beginning, and do not practice front flat lifting as the first move. Before applying such weight, use a small weight to adapt. As for the number of sets, Just set 4 groups for formal group, warm up 1 or 2 groups.

　　Standard movement of dumbbell side lifting

　　When standing, your feet are shoulder-width, your back is straight, hold a dumbbell with both hands and hang on both sides of your body, lift the dumbbell from both sides of your body, until it is parallel to the body. Then slowly fall back to its original position.

　　Precautions for dumbbell side lifting

　　1. Do not lift up, otherwise the weight will not be concentrated on the shoulders .

2. Do not shake your body to avoid inertia affecting efficiency.

3. During the exercise, do not be greedy for weight. Side lifting cannot be performed with large weight!

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