To laterally raise dumbbells, raise them straight out to the side.
Here's a more detailed breakdown of the lateral raise exercise:
-
Starting Position: Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Your palms should face your body, and your arms should be hanging down at your sides. Maintain a slight bend in your elbows; avoid locking them.
-
The Lift: Keeping your elbows slightly bent, slowly raise your arms out to the sides until they are parallel with the floor. Focus on using your shoulder muscles to lift the weights, not momentum.
-
Peak Contraction: Pause briefly at the top of the movement. Squeeze your shoulder muscles to maximize the contraction.
-
Controlled Descent: Slowly lower the dumbbells back to the starting position, maintaining control throughout the movement.
-
Repetitions and Sets: Aim for 2-3 sets of 10-15 repetitions, or as prescribed by your fitness program.
Important Considerations:
- Weight Selection: Choose a weight that allows you to maintain proper form throughout the entire set. It's better to use a lighter weight and focus on control than to use a heavy weight and sacrifice form.
- Avoid Momentum: Do not swing your body or use momentum to lift the dumbbells. This reduces the effectiveness of the exercise and increases the risk of injury.
- Elbow Position: Maintain a slight bend in your elbows throughout the exercise. Locking your elbows can put unnecessary stress on your joints.
- Shoulder Health: If you experience any pain in your shoulders, stop the exercise immediately and consult with a healthcare professional.
- Breathing: Breathe in as you lower the dumbbells and breathe out as you lift them.
