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Lateral raises are an isolation exercise that targets the shoulder muscles, specifically the lateral (middle) deltoids. This exercise helps to build shoulder width and create a more defined upper body.
How to Perform Lateral Raises:
Stand with your feet hip-width apart, holding a pair of dumbbells at your sides with your palms facing your body.
Keep your chest lifted and your core engaged throughout the movement.
With a slight bend in your elbows, raise your arms out to the sides until they reach shoulder height. Your arms should form a "T" shape with your body.
Ensure your wrists remain straight and do not rotate during the lift.
Lower the dumbbells back to the starting position with controlled motion.
Repeat for the desired number of repetitions.
Tips for Proper Form:
Avoid swinging your body or using momentum to lift the weights.
Keep your shoulders down and relaxed, avoiding the temptation to shrug.
Focus on lifting through your shoulder muscles for better engagement.
Muscles Worked:
Primary: Lateral deltoids
Secondary: Trapezius, anterior deltoids
Benefits:
Builds shoulder strength and stability
Enhances the width and appearance of the shoulders
Improves shoulder endurance and mobility
Common Variations:
Single-arm lateral raise
Lateral raise with resistance bands
Cable lateral raise
Lateral raises are effective when incorporated into upper body or shoulder-focused workouts.
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