Side raises are an exercise to train your shoulders. They hit the middle part of your shoulder optimally and make your shoulders look broad. The version on the flat bench activates the core muscles more than the version with a backrest.
Exercise
Side lift
Sitting, Home
Type: Unilateral
Rest: 120s
Equipment: Kurzhantel
Tutorial
1
Take a dumbbell in each hand and sit on a bench/chair. Keep your back upright and straight.
2
Hold your arms at the side of your body with your palms facing inwards. Bend forward slightly with your upper body. Do not keep your arms fully extended, but bend them slightly.
3
Raise your arms sideways until they are spread out at about 90° from your upper body. Arms remain almost fully extended. Hold the position briefly and exhale.
4
Slowly bring your arms back to your body in a controlled manner. Breathe in as you do so.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
Engage your core muscles and keep your back straight throughout the exercise. Bend your upper body slightly forward to hit the middle part of your shoulder optimally in the fiber line. Spread your arms out at approx. 90° to your upper body, but no further. Imagine that you are bringing your elbows up as you spread your arms. It is not necessary to bring your arms all the way down towards your body as there is almost no resistance at the end of the movement. If you can't get your arms all the way up for the last few repetitions, keep working at the bottom.
One of the most common mistakes is to tilt the dumbbells forward at the end of the movement (emptying the bottles). Avoid this mistake as it puts the shoulder in an unfavorable position.
Only use enough weight so that you can perform the movement without swinging.
Note: It is not a mistake to raise the shoulders at the top of the arm abduction. Raising the shoulders also trains the upper part of the trapezius and does not put less strain on the delta muscle.
Muscle groups
Primary
Shoulder (lateral / middle)
Secondary
—
Tertiary
—
Equipment
Dumbbell
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