Description

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 with a water bottle or a rucksack.

Exercise

Side lift

with body weight

Type: Unilateral Rest: 120s Equipment: Körpergewicht

Tutorial

1

Stand with your feet shoulder-width apart.
2

Hold your left arm at the side of your body. Point your palm inwards. Bend forward slightly with your upper body. Do not hold your left arm fully extended, but bend it slightly. Hold your left elbow with your right hand and exert resistance.
3

Slowly move your left arm up to the side in a controlled manner until a 90° angle is created between your arm and upper body. Exercise resistance with your right hand during this movement. Exhale as you do so
4

Bring your left arm back towards your body. Exert resistance here too. Breathe in as you do so.
5

One repetition with the left side has now been completed. Repeat this process for the specified number of repetitions, first with your left side and then with your right side.

Tip

Bend your upper body slightly forward to hit the middle part of your shoulder optimally in the fiber path. Perform the exercise in a controlled manner but still as quickly as possible to stimulate the shoulder muscles even without additional weight.