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Lateral Raise

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lateral raise


Primary Muscles:
 
Deltoids, Lateral

lat raise muscles 


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

Level of Difficulty: (4/10) 

Scale 4

 Repetitions: 
     •10-15 Reps - General toning 
 Instructions  
  • Stand with a good posture and your back upright 
  • Hold a couple of dumbbells in each hand 
  • 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 
  • Breath out as your raise your arms and breath in as you lower. 
 Teaching Points     
  • 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.    
 Adaptations   
  • Perform the exercise seated  
  • Decrease weight  
  • Alternate the arms 
 Progressions   
  • Use a heavier weight  
  • Decrease repetition speed