How to do dumbbell lateral raise? It is enough to master these skills

Dumbbell lateral raise is a set of targeted exercise. After research, experts found that this set of exercises has a good training effect and is very effective for upper body muscle training. Let us learn how to do this set of movements.

1. Single-arm dumbbell lateral raise.

Similar to the two-handed dumbbell lateral raise, it also mainly bodybuilding the middle bundle of the deltoid muscles. In comparison, the advantage is that it can stimulate one side of the deltoid muscle more effectively, and when doing one-hand lateral raise, one hand can handle 30% more dumbbell weight than when doing two-hand lateral raise, which is suitable for heavy weight extreme stimulation stage exercises.

2. Exercise Methods

Single-arm dumbbell lateral raise action diagram

1. Start preparation: Hold a dumbbell in one hand and hold something with the other hand, such as an adjustable incline bench or machine stand; lean your body slightly toward the side holding the dumbbell.

2. Action process: Let the dumbbells slightly touch your sides, then raise your arms to the sides until the dumbbells are higher than your shoulders. Pause at the highest point, then slowly lower the dumbbells back to your side. Repeat the action.

3. Notes

1. Inhale when you raise your arms, and exhale when you lower your arms.

2. When lifting the dumbbells to both sides, simultaneously turn your wrists upward to slightly higher than your thumbs until they are lifted to the highest position; when the dumbbells fall, turn your wrists back.

3. When lifting and lowering the bell, keep your elbows and wrists slightly bent at all times to more effectively contract the deltoid muscle. Lateral raises generally require straight arms, but slightly bending the elbows or even flexing the arms can avoid using joint movement to leverage force when impacting heavy weights, thus protecting the elbow joints.

4. When lifting or lowering the dumbbells, the upper body is not allowed to swing back and forth to lift them with force, but shrugging is allowed; do not lift the dumbbells by swinging them; do not lean forward! Keep the dumbbells at your side.