MUSCLES IT WORKS

Shoulders

HOW TO DO IT

You can do this move holding dumbbells (as shown in our photo) or using a resistance band (as shown in the video).

If you're doing the lateral shoulder raise with dumbbells, hold one dumbbell in each hand and stand with your feet shoulder-width apart. Straighten your arms and let the dumbbells rest directly in front of your hips with your palms facing toward each other. Leading with your elbows (not your hands), exhale and lift the dumbbells laterally (out to each side) until your elbows are at approximately shoulder height. Inhale as you lower the dumbbells back down to the starting position. Keep a slight bend in your elbows as you do the exercise and do not let the dumbbells touch your hips when you lower them back to the starting position.

If you're doing this move with a resistance band, start by holding a handle in each hand and stepping on the band with both feet, feet about shoulder-width apart. Straighten your arms and let the handles rest directly in front of your hips with your palms facing each other. Continue the move as described above.

SETS & REPS
Do 3 to 5 sets of 10 repetitions (reps).

TIME
Do 1 to 3 sets at 60 seconds for each set.

WEIGHT OR RESISTANCE  5- to 15-lb. dumbbells or a resistance band (yellow, green, or red). Most men will start at the upper end of the dumbbell range (or a more difficult resistance band); most women will start at the lower end (less weight or resistance).

EQUIPMENT NEEDED: Dumbbells or resistance band

DON'T DO THIS MOVE IF
you have shoulder problems.

HOW TO KNOW IF YOU'RE DOING IT RIGHT
You should feel your shoulders working during this exercise. To maintain correct form, make sure you lead with your elbows and do not lift the weights higher than shoulder height. If you shrug your shoulders or use momentum to lift the dumbbells, decrease the weight. These movements can also be indicators of fatigue towards the end of a set.

HOW TO MAKE IT EASIER
Decrease the weight of the dumbbells or, if you're using a resistance band, switch to dumbbells. You can also do an upright row instead.

HOW TO CHALLENGE YOURSELF OR PROGRESS
If you can do 2 additional repetitions per set or complete 60 seconds without fatigue, consider adding repetitions, time, and/or sets.  For example, instead of doing 10 repetitions for 3 sets, try 15 repetitions for 3 sets. To increase intensity without changing sets or time, try adding weight or using a resistance band (green or red) instead. If using a resistance band, stand on the band with both feet. The wider your stance, the more challenging the lateral raise will be. If this is too challenging, stand on the band with one foot and do the raise at an angle (lifting slightly in front of you) instead of laterally (directly out to the side).


RELATED STORIES:

Lunge + Lateral Raise + Triceps Dip + Jumping Lunge

Lunge + Shoulder Raises + Bridge

 

 

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