Side raises are an exercise to train your shoulders. The variation on the incline bench focuses more on the front shoulder and also trains the upper chest a little.
Take a dumbbell in each hand and sit on a 45-60° incline bench.
2
Hold your arms at the side of your body with your palms facing inwards. Do not hold your arms completely straight, but bend them slightly.
3
Raise your arms sideways until they are approximately parallel to the floor. Keep your arms 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. Spread your arms out until they are parallel to the floor, but no further. As you spread your arms out, imagine that you are bringing your elbows upwards. 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 (front)
Secondary
—
Tertiary
—
Equipment
Dumbbell
Inclined bench
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