You want strong and broad shoulders? We have the solution: lateral raises with dumbbells! Important: the right execution. Personal trainer Erik Jäger explains in the video what to look out for during the exercise.
lateral raises (side lateral raise or only lateral raise) are the exercise of choice if you want to get broader shoulders. The front and lateral parts of the so-called shoulder cap muscle are primarily trained. This is also called the deltoid because it is shaped like a triangle. It is there to lift the upper arm.
Deltoid circumference determines shoulder appearance
The shoulder gets its appearance from the size of this muscle. So if you regularly challenge the deltoids, you’ll get broader shoulders. On the way to the perfect swimmer’s torso there is no way around diligent deltoid muscle training!
Also interesting: The best planking variants for more abdominal muscles
Proper lateral raise technique
starting position
Stand upright, hip-width apart. Shoulders pulled down, legs not fully extended and knees slightly bent. The dumbbells are held in front of the body.
execution
Raise your arms to your sides at shoulder height (approx. 90 degrees), exhaling as you do so. Slowly lower your arms back down. Always look ahead.
to note
The palms of the hands face towards the feet during the lift. The arms should not be raised with momentum and not above shoulder height. Keeping your elbows straight, bend slightly (about a 15 degree angle) during execution.
Good to know
You can also do the exercise while seated – and/or on a cable pulley at the gym.
Also interesting: Do bicep curls correctly
Women and lateral raises, does that fit?
Clear! Lateral raises are perfect for anyone who wants to give their shoulders a nice, defined shape. Everyone can adjust the weight for themselves. Another plus: Those who train their shoulders get a more upright posture.
Also interesting: Do push-ups correctly
Training recommendation from a professional
Personal trainer Erik Jäger recommends that beginners start with dumbbells weighing two to five kilos per side. Advanced users choose a weight between six to ten kilos per side. Fitness professionals are allowed to tackle ten kilos and more per side. The following applies to all levels: It should be twelve to 15 repetitions.
Personal details: Erik Jäger is a functional fitness trainer and has been a successful personal and athletic trainer for many years. On his Instagram channel, the «Capital Coach» motivates people to exercise every day. His clients include numerous celebrities.