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
Einarmig
Type: Unilateral
Rest: 120s
Equipment: Kabelzug
Tutorial
1
Position the cable pull at hip height and attach a simple handle. Grasp the handle with your left hand and stand sideways to the cable tower so that your right shoulder is facing the cable tower.
2
Keep your left arm at your side with your palm facing inward. Lean your upper body slightly forward. Do not keep your left arm completely straight, but bend it slightly.
3
Raise your arm sideways until it is at an angle of approximately 90° to your upper body. Keep your arm almost completely straight. Hold this position briefly and breathe out.
4
Slowly and carefully bring your arm back toward your body. Breathe in as you do so.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions, starting with the left side and continuing 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. If you can't get your arms all the way up for the last few repetitions, continue working in the lower section. Imagine that you are bringing your elbows up as you spread your arms.
One of the most common mistakes is to tilt the handles forward at the end of the movement (emptying bottles). Avoid this mistake as it puts the shoulder in an unfavorable position.
Only use enough weight to 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
Cable pull
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