Side raises are an exercise to train your shoulders. They hit the middle part of your shoulder optimally and make your shoulders look broad. All you need for this exercise is a long theraband and you can do it at home or in the gym.
Exercise
Side lift
One-armed, standing
Type: Unilateral
Rest: 120s
Equipment: Fitnessband lang
Tutorial
1
Stand slightly wider than shoulder-width apart and clamp a Theraband between your right foot and the floor. Grasp the other end of the band with your left hand.
2
Hold your left arm at the side of your body with your palms facing inwards. Bend forward slightly with your upper body. Do not hold your left arm completely straight, but bend it slightly.
3
Bring your left arm up to the side until it is spread out approx. 90° from your upper body. Your arm remains almost fully extended. Hold the position briefly and exhale.
4
Slowly bring your left 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 your left side first and continue 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 arm out at approx. 90° to your upper body, but no further. Imagine that you are bringing your elbows up as you spread your arms. 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.
Make sure you choose the right band for you (resistance, length).
Note: You can use the grip width to regulate the resistance of the band. If you make the band shorter, the resistance will be higher and the exercise will be harder. Long bands can also be folded in the middle to halve their length and increase the resistance.
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 (lateral / middle)
Secondary
—
Tertiary
—
Equipment
Resistance band long
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