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Side Lateral Raise - Muscles Worked and Benefits

Exercise Type: Isolated (single joint) pull
Primary Muscles Worked: Medial Deltoid

Side lateral raises will really help you achieve size for the side or medial deltoids. By doing so, you will gain a more 3 dimensional look and increase your upper body width, which will in turn make your waist appear smaller - giving you that nice 'V' taper.

Side Lateral Raise - Exercise Workout & Technique

  • This exercise is generally performed in a standing position. Begin with holding two dumbbells, holding them by your side, knuckles facing floor and palms facing in. Have a slight bend in the elbows, as well as the knees. Stick chest out and bent slightly at the hips. Have feet approximately shoulder width apart.
  • Stabilising body, raise arms laterally (away from) to your sides, bring arms up until they are just a little below parallel to the floor. Holding position should have palms facing the floor; slowly bring arms back to your sides in the reverse motion.

Side Lateral Raise - Tips & Safety

  • Make sure weight does not exceed your capabilities. Deltoids are minor muscles so do not be alarmed if comfortable weight is well below that of your other muscles. Take note on the fact your chest stays out and back stays in same position throughout the whole set. Only your arms should be moving, making sure to only isolate the deltoid.

Side Lateral Raise - Alternatives

  • Exercise could be performed either simultaneously or with muscles alternating. (Note: when performing alternating lateral raises, take extra notice to posture and form, as your body may instinctively sway to one side to give momentum.)
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