BeginnerDumbbellIn the weekly plan
Dumbbell Lateral Raise
Front view
Tempo for every rep: lower for 3 seconds, pause for 1 second, lift for 1 second.
The figure moves at the plan's tempo. Use Start and End to freeze either position; the dotted line shows the path of the weight.
Muscles
Main target
- Main target: Shoulders
Also works
- Also works: Traps
In your week
How to do it
Stand with dumbbells at your sides and a soft bend in the elbows.
Raise your arms out to the sides, leading with your elbows, until they reach shoulder height.
Lower slowly over 3 seconds.
Form tips
Do not swing. If you need momentum, slow it down instead.
Stop at shoulder height; higher just shifts work to your traps.
Posture check
Run through these before the first rep.
Every rep
Lower 3s · Pause 1s · Lift 1s
Works the same muscles
Front view
In the planIn the plan
In the plan
Beginner · Dumbbell
Dumbbell Floor Press
- Main target: Chest
- Also works: Triceps
- Also works: Shoulders
On Mon, Fri
