Side raises are an exercise to train your shoulders. They hit the middle part of your shoulder optimally and make your shoulders look broad. This variation can be performed without equipment.
Stand with your left shoulder facing the door. Take a sideways step to the right.
2
Bend your left arm so that there is a 90° angle between your upper arm and forearm. Place a towel on your left forearm and press it against the door. Lean your body towards the wall so that there is a 20-30° angle between your upper arm and upper body.
3
Bring your left upper arm up along the door until it is spread out at approx. 90° from your upper body. Hold the position briefly and exhale.
4
Slowly guide your arm down along the door in a controlled manner until you are back in the starting position. Breathe in as you do so.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
Keep your body tense and your back straight throughout the exercise. Spread your arms out at approx. 90° to your upper body, but no further. Imagine that your elbows are pointing upwards as you spread them out.
Find a door with a smooth surface so that the towel can slide better.
Muscle groups
Primary
Shoulder (lateral / middle)
Secondary
—
Tertiary
—
Equipment
Body weight
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