Dumbbell One Arm Lateral Raise

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Dumbbell One Arm Lateral Raise

Instructions

Preparation

Position dumbbell in front of pelvis with elbow slightly bent. Grasp stationary object with other hand for support. Bend over with hips and knees bent slightly.

Execution

Raise upper arm to side until elbow is shoulder height. Maintain elbow's height above or equal to wrist. Lower and repeat. Continue with opposite arm.

Comments

Maintain fixed elbow position (10° to 30° angle) throughout exercise. At top of movement, elbow (not necessarily dumbbell) should be directly lateral to shoulder since elbow is slightly bent forward. Dumbbell is raised by shoulder abduction, not external rotation. As elbow drops lower than wrist, front deltoid become primary mover instead of lateral deltoid. See Lateral Raise Errors.

Classification

 Utility: Auxiliary
 Mechanics: Isolated
 Force: Pull

Muscles

Target

Synergists

Stabilizers

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