Side raises are an exercise to train your shoulders. They hit the middle part of your shoulder optimally and make your shoulders look broad. In the version lying sideways on the incline bench, the load curve is more optimal than with the upright side raise. Due to the inclined position, there is also high resistance in the lower part of the movement.
Take a dumbbell in your left hand and lie with the right side of your body on a 30° incline bench.
2
Hold your left arm at the side of your body with your palms facing your thigh. Do not hold your arm completely straight, but bend it slightly.
3
Bring your left arm up to the side until it is spread out at a 90° angle to your body. Arm remains almost fully extended. Hold the position briefly and exhale.
4
Slowly bring your 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 the break.
Tip
Engage your core muscles and keep your back straight throughout the exercise. Spread your arms out until they are at a 90° angle to your upper body, but no further. As you spread your arms, imagine that you are bringing your elbows upwards. If you can't get your arms all the way up for the last few repetitions, keep working on the lower section.
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.
Muscle groups
Primary
Shoulder (lateral / middle)
Secondary
—
Tertiary
—
Equipment
Dumbbell
Inclined bench
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