The side raise, also known as the lateral raise, is an exercise that primarily targets the deltoid muscles, specifically the medial deltoid, contributing to broader shoulders. Here's how to perform it correctly:
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Starting Position: Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Let your arms hang down at your sides with a slight bend in your elbows.
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Execution:
- Keeping your back straight and core engaged, slowly raise your arms out to the sides until they are parallel with the floor. Maintain a slight bend in your elbows throughout the movement.
- As indicated in the reference, raise the dumbbells up to about neck or chin height.
- Pause briefly at the top of the movement.
- Slowly lower the dumbbells back to the starting position.
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Breathing: Breathe out as you raise the dumbbells and breathe in as you lower them.
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Important Considerations:
- Avoid using momentum to swing the weights up. Control the movement throughout the entire range of motion.
- Do not raise the dumbbells higher than parallel to the floor.
- Maintain a slight bend in your elbows to avoid locking the joint.
- Choose a weight that allows you to maintain proper form.
