How much weight is suitable and effective in lifting the dumbbell sideways

I believe some people still understand dumbbell side lifting, and dumbbell side lifting has many functions, but there are many considerations for dumbbell side lifting, such as how much weight is, and how much weight is the dumbbell side lifting month, some people still understand. So, how much weight is the dumbbell side lifting and how much weight is the right and effective? Let’s take a look together!

How much weight is the right weight is the right dumbbell side lifting

We usually do 8-12 dumbbell side lifting, so we generally choose 1 weight For 0RM or 12RM, the anterior bundle is indeed much stronger than the mid- and posterior bundles of the deltoid muscles, so you may be able to do 12kg or 15kg. But remember, you must fully warm up at the beginning, and do not practice the front flat lift as the first move. Before applying such weight, use a small weight to adapt to it. As for the number of groups, you can just set 4 groups, warm up 1 or 2 groups.

The key points of dumbbell side flat lifting movements

1. Standing naturally with shoulder-width width, body Straighten your body and straighten your chest and back. Hold the dumbbell in your hands and place it on both sides of your body to fix your wrists. The arms are slightly forward and the elbows are slightly bent to fix the angle. The knees are slightly bent, and the core is tightened.

2. Inhale and use the power of your shoulders to slowly lift the upper arm and forearm upwards to slightly higher horizontal position. This is the best stimulation middle beam position. The peak contracts for 1 second, maintain and clearly feel the muscle contraction state, exhale, and give in.

Precautions for lifting dumbbells sideways

1. Can't lift it up, otherwise the weight cannot be concentrated on the shoulders.

2. Do not shake the 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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