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 one-armed version allows you to concentrate on just one side. You can do this exercise to compensate for muscular imbalances.
Exercise
Side lift
One-armed, seated
Type: Unilateral
Rest: 120s
Equipment: Kurzhantel, Verstellbare Bank
Tutorial
1
Take a dumbbell in your left hand and sit on a fully upright bench.
2
Hold your left arm at the side of your body with your palm facing inwards. Bend forward slightly with your upper body. Do not hold your left arm completely straight, but bend it slightly.
3
Bring your left arm up to the side until it is spread out approx. 90° from your upper body. Arm remains almost fully extended. Hold the position briefly and exhale.
4
Slowly bring your left arm 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 with the left side first and continue with the right side after a 60-second break.
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. You can hold on to something with your other hand.
Note: It is not a mistake to raise the shoulders in the upper part 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
Adjustable bench
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