To expand our Guide for beginners We are still adding exercises that can be included in a routine to work the muscles of our body, thus, today we show you in detail how to perform arms dumbbell lateral raises, to work specifically, shoulders.
Technique of execution of the side elevations of arms with dumbbells
To start the exercise We must place standing with legs slightly bent and separated from the width of the hip. Your back should remain straight and every hand we hold a dumbbell, while arms remain at the sides of the body or in the front of the thighs, slightly bent.
Taking air we raise the dumbbells until arms align with the shoulders and from there down slowly while we exhale.
The side elevations can be made with both hands together or also, alternating one arm and another. It can also be done with pulleys.
Muscles worked with the side elevations with dumbbells
When performing dumbbell lateral raises is requested mainly the Middle deltoid and by placing the hands on different starting positions, the set can work from their do allow moving arm toward all levels.
Also works with this motion the Trapeze and the last beam of the deltoid, why it is a good exercise for the shoulder and in a way secondary to the neck.
Common mistakes when performing dumbbell lateral raises
- Extending your arm completely: If by raising the weight the elbow we do not lightly flexed we can overload the forearm and articulation, for a more effective of the deltoid work and safer for the elbow and shoulder, it is best to remember to keep always flexed slightly arm.
- Use too much weight: to load much weight there are more likely to use the momentum to raise arms laterally and also is more difficult that we are in control of the descent, so, the chances of injury are higher. With a reasonable charge we won’t need any sudden movements and not move the torso to do the exercise.
- Raise arms over head: arms must be aligned with the shoulders, but not extended. They must never exceed the height of the shoulders, because we will be forcing the natural movement and loading to the joint.
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