Dumbbell side raise with one hand
Reps10 times
Calories burned148 kcal
LevelMedium
Changing duration and load is available in our application
Holding the dumbbell in one hand, lie sideways on the bench. The legs are bent at the knees, the free arm is bent at the elbow, located with a brush on the shoulder (shown in the figure). This will be your starting position. Then, as you exhale, raise your arm with the dumbbell up. Hold your hand in the up position for a second. Perform this movement without jerks and sudden movements. On an inhale, slowly lower the dumbbell to the starting position.
How to perform the exercise
10 times
148 kcal
Control your movement and do not rush.
01
Position
Lie on your side on a bench, holding a dumbbell in the top hand.
02
Start
Knees bent, free hand on your shoulder — the start position.
03
Raise
Exhale and raise the arm with the dumbbell upward without jerking.
04
Peak
Hold the arm at the top for one second.
05
Lowering
Inhale and slowly lower the dumbbell to the start position.
Variants
Beginner
Use a light dumbbell and a small range.
Middle
Work to shoulder level with a moderate load.
Professional
Increase the load and pause at the top.
Which muscles are working
Shoulders and upper back
Benefits of the exercise
Strength
Isolates the middle deltoid.
Balance
Removes cheating with the torso.
Simply
Great for targeted shoulder work.
Contraindications
Acute shoulder pain.
Recent shoulder-joint injuries.
Medical prohibition of weighted raises.
Recommendations
Torso
Keep the torso still against the bench.
Elbow
Keep a slight bend in the elbow.
Tempo
Avoid jerking and sudden movements.
