Side lift with dumbbells for wide deltas
If you’re looking for an exercise to shape your shoulders and make them wider, properly done dumbbell lateral raises can really be your ally. This is because side side lifts with dumbbells are aimed at the side head of the shoulder, also known as the side head, which greatly adds to the width of your shoulders.
If you want to build a V-shaped body, your deltoids, especially the lateral deltoids, play a vital role. You can work out your chest and arms as much as you want, but nothing looks more athletic and powerful than a set of broad shoulders. And nothing works your side shoulders like lifting with dumbbells.
While the side lift looks like a very simple exercise, it is very important that you learn how to do the side lift with dumbbells properly to minimize the risk of injury and to maximize the muscle building effect.
Which muscles work in the lateral raise?
Raising the dumbbell sideways enhances the look of your body by creating size contrasts between your shoulders, waist, and hips. The main muscles used in this movement are the lateral deltoids (also known as the lateral deltoids). Secondary muscles that aid movement are the posterior and anterior deltoid muscles, the trapezius, and the forearms.
In addition to working on shoulder size, the lateral raise with dumbbells also increases the overall strength of the shoulders and their mobility.
Exercise instructions for side lifting with dumbbells
1. Stand upright with a dumbbell in each hand. Your feet should be slightly narrower than shoulder width apart and your hands should point towards your body. Your arms should be slightly bent at the elbows and your legs should be slightly bent at the knees
2. Raise your upper arms sideways until your elbows are at shoulder level. At the end of the movement, your elbows should be slightly higher than your wrists.
3. Once you have reached the top position, hold for a moment and squeeze your shoulders. Then slowly lower the weights to the starting position.
Side throws useful tips:
– Run your little finger. This increases the engagement of the lateral deltoid and decreases the trapezius engagement.
– Keep your elbows high while maintaining a 10-20 degree angle in your elbows. Although the exercise is called side raises, your arms should not be completely at your sides. To protect shoulder health, your arms should move in what is known as the “scapular plane”. In other words, your arms should be at an angle of 10-20 degrees in front of your torso.
– Try to do the movement in a controlled manner without swinging the dumbbells. A lot of people make the mistake of using dumbbells that are too heavy. This is not a compound movement, so you will prevent injury and benefit more from using lighter weights and controlled, rigorous movements
– The arms are raised with a shoulder abduction (sideways movement away from the center of the body) instead of a rotation.