Lateral Arm Raise
EXERCISE TUTORIALS: UPPER BODY • 23s
Stand tall, a dumbbell in each hand. Arms are at your sides, palms facing in. Position your feet roughly hip-distance apart. Check your posture—roll your shoulders back, engage your core, and look straight ahead. Raise your arms simultaneously just a couple inches out to each side and pause. This momentary pause should help ensure you disengage your trapezius muscle from the movement, targeting the deltoids as intended. Lift the dumbbells up and out to each side, keeping your arms almost completely straight, stopping when your elbows reach shoulder-height and your body is forming a "T" shape. Breathe in as you lift. Pause and hold for a second at the top of the movement. Lower the weights slowly (take about twice as long to lower the weights as you took to lift them), bringing your arms back to your sides. Breathe out as you lower the dumbbells.
Up Next in EXERCISE TUTORIALS: UPPER BODY
Bent Over Lateral Raise
Lean forward, keeping your back flat. Hold your dumbbells with your knuckles pointing outwards. Raise up, slow and controlled, and bring back down.
Lift the weights upward while inhaling. Your arms are extended, palms facing down, with a slight bend in the elbows to reduce the stress on the joints. Pause briefly when your arms are horizontal to the floor. Lower the dumbbells to the starting position (at the thighs) with a slow and controlled...
Lie down on your back. Pick up a weight that you're comfortable with, with your feet flat on the floor. Hold the weights with a hammer grip, almost like you're going to crush your skull. Put your arms up, bending at the elbow, to right beside your eyes. Be very careful not to drop the weights.