July 7, 2020, 3:03 pm | Read time: 3 minutes
Want strong and broad shoulders? We have the solution: side lateral raises with dumbbells! Important: proper execution. Personal trainer Erik Jäger explains in the video what to watch out for during the exercise.
Side lateral raises (or just lateral raises) are the exercise of choice if you want broader shoulders. They primarily train the front and side parts of the so-called shoulder cap muscle. This is also called the deltoid muscle because it has the shape of a triangle. It is responsible for lifting the upper arm.
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The size of the deltoid muscle determines the appearance of the shoulder
The size of this muscle gives the shoulder its appearance. So, those who regularly challenge the deltoid muscle will get broader shoulders. On the way to the perfect swimmer’s torso, diligent deltoid training is essential!
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The right technique for side lateral raises
Starting position
Stand hip-width apart and upright. Shoulders pulled down, legs not fully extended, and slightly bend the knees. Hold the dumbbells in front of the body.
Execution
Lift arms sideways to shoulder height (about 90 degrees) while exhaling. Slowly lower the arms again. Always look forward.
To note
The palms should face the feet during the lift. Do not swing the arms or lift them above shoulder height. Do not fully extend the elbows; keep them slightly bent (approximately at a 15-degree angle) during execution.
Good to know
You can also perform the exercise while seated and/or at a cable machine in the gym.
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Deltoid muscle – anatomy, function and exercises
Women and side lateral raises, does it fit?
Absolutely! Lateral raises are perfect for anyone who wants to give their shoulders a nice, defined shape. The weight can be adjusted individually. Another plus: training your shoulders leads to a more upright posture.
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Training recommendation from the pro
Personal trainer Erik Jäger recommends beginners start with dumbbells weighing two to five kilograms per side. Advanced users should choose a weight between six to ten kilograms per side. Fitness pros can handle ten kilograms or more per side. For all levels: aim for 12 to 15 repetitions.