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Lateral Raise - Fitball

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DB Lateral Raise Ball 

                                                            
Primary Muscles:
 
Deltoids

front raise muscles 

Secondary Muscles: 
Deltoid Anterior, Supraspinatus, Trapezius, Serratus Anterior, Inferior Digitations   

 Difficulty Level: (5/10) 

Scale 5

 Repetitions:   
     • 10-15 Reps - General toning
 
 
 Instructions  
  • Sit yourself on the ball so that your feet are directly below your knees and your back is upight.  
  • The feet should be shoulder width apart.
  • Hold a couple of dumbbells in each hand and raise your arms until your elbows lie just beneath your shoulders. 
  • When ready, gently raise your arms out to the side until your hands come level with your shoulders. 
  • Lower the arms back to the starting position 
 Teaching Points  
  • Breath out as your raise your arms and breath in as you lower.  
  • Be careful not to arch your lower back and keep it well supported. 
  • Keep shoulders even and ensure both arms move at the same controlled pace, avoid letting your dominant arm move more quickly 
  • Exercise should be slow and controlled, resist the urge to speed the repetition up as your muscles begin to fatigue.  
  • Keep back straight, don't lean back. 

 

 Adaptations  
  • Widen your stance 
  • Decrease range of movement   
  • Decrease the weight  
 Progressions  
  • Bring your feet closer together 
  • Take one leg off the ball 
  • Increase weight 
  • Decrease repetition speed