Dumbbell Lateral Raise

Grab a pair of dumbbells and stand up straight.

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Assume the correct starting position to maximize the benefits of the Dumbbell Lateral Raise:

1. Stand with your feet shoulder-width apart, maintaining good posture with your chest up and core engaged.
2. Hold a dumbbell in each hand, with palms facing your body. Allow your arms to hang naturally by your sides.

Execute the Dumbbell Lateral Raise with proper form and technique:

1. Engage your core and maintain a slight bend in your elbows throughout the movement.
2. Keeping your arms straight (but not locked), exhale and lift the dumbbells out to the sides until they reach shoulder level. Maintain control and avoid using momentum.
3. Pause briefly at the top of the movement, focusing on contracting your lateral deltoids.
4. Inhale and slowly lower the dumbbells back to the starting position in a controlled manner.
5. Repeat the movement for the desired number of repetitions.

Muscles Involved: The Dumbbell Lateral Raise effectively targets and strengthens the following muscle groups:

• Lateral Deltoids (shoulders)
• Trapezius (upper back)
• Rotator Cuff muscles (stabilizers)

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1. Focus on using your shoulder muscles to lift the dumbbells, rather than relying on momentum or excessive swinging.
2. Maintain a controlled tempo throughout the movement, emphasizing the mind-muscle connection.
3. Keep your torso stable and avoid excessive leaning or swaying during the exercise.

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1. Don't use excessive weight that compromises your form. Start with lighter dumbbells and gradually increase as your technique improves.
2. Avoid shrugging your shoulders or lifting with your traps. Focus on isolating and engaging the lateral deltoids.

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• For muscle hypertrophy (growth), aim for 8-12 repetitions per set, performing 3-4 sets with moderate weights.
• For muscular endurance and toning, target 12-15 repetitions per set, performing 3-4 sets with lighter weights.

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