Lateral raise with dumbbell and one arm

Exercise overview

Primary muscle group: Shoulders

Exercise type: Dumbbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 10

Average per rep (lbs)*: 21

Description: Stand holding a dumbbell in one hand with your feet shoulder-width apart. Lean forward slightly by flexing at your hip. Externally rotate your shoulder so your palm faces forward, not towards your thigh. Keep your elbow slightly flexed and shoulder externally rotated, then exhale as you raise the dumbbell out to your side until your elbow reaches shoulder height. Hold the position for a count of two. Inhale as you slowly lower the dumbbell back to the starting position. Repeat for the prescribed number of repetitions. Switch to your opposite arm and repeat the exercise.

Exercise ID: 00233

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Maintain Proper Form: Keep your back straight and ensure your torso doesn't sway. This helps to isolate the shoulder muscles and reduces the risk of injury.
Controlled Movements: Avoid using momentum. Lift the dumbbell slowly and with control, focusing on the contraction of your shoulder muscles. Lower the weight just as slowly.
Correct Range of Motion: Raise the dumbbell until your arm is parallel to the floor, making sure not to lift it too high, as this can strain your shoulder joints.
Grip Strength and Position: Maintain a neutral grip (palms facing down). Ensure that your wrist stays in line with your forearm to avoid unnecessary strain.
Elbow Position: Keep a slight bend in your elbow throughout the movement. This helps reduce strain on the elbow joint and keeps the focus on the shoulder muscle.
Engage Your Core: Engage your core muscles to help stabilize your body. This will prevent any lower back strain and maintain balance during the exercise.
Don't Rush: Perform the exercise in a slow and controlled manner, typically around two seconds lifting, one-second pause at the top, and two seconds lowering.
Start Light: Begin with a lighter weight to master the form before gradually increasing the dumbbell weight. Proper technique is more important than how much weight you're lifting.
Use a Mirror: If possible, perform the exercise in front of a mirror to monitor your form and ensure your body alignment is correct.
Breathing Technique: Exhale as you lift the weight and inhale as you lower it. Proper breathing helps in maintaining a rhythm and supports muscle endurance.
Mind-Muscle Connection: Focus on the shoulder during each repetition. This concentration helps in effectively engaging the target muscles.

Exercise overview

Exercise tips and tricks

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