Lateral Deltoid

Laying Lateral Raise

Difficulty: Beginner

  1. Lay on your side on a bench or box. Place one hand on the floor and the other hand is holding the dumbbell.
  2. While keeping your elbow mostly extended, raise the dumbbell to the side.
  3. The end of the range of motion is when the dumbbell is pointed toward the ceiling.
  4. Make sure you don't flex and extend your elbow.

Dumbbell Bayesian Lateral Raise

Difficulty: Beginner

  1. Lay on an incline bench and let your arms freely.
  2. Lateral raise your arms straight out to the side until your arms are about parallel with the ground.

Cable Lateral Raise

Difficulty: Beginner

  1. Use a handle attachment with the cable set all the way to the bottom of the machine.
  2. You should vertically abduct at the shoulder raising your arm straight out to the side.
  3. Raise until your arm is parallel with the ground and then back to the starting position.

Dumbbell Lateral Raise

Difficulty: Beginner

  1. Stand up straight with dumbbells at either side, palms facing your hips.
  2. Raise your arms on either side with a slight bend in your elbow until they are parallel with the floor. Pause at the top of the motion.
  3. Slowly return your arms down to starting position.