SINGLE ARM LATERAL RAISE
PRIMARY TARGET: SHOULDER MUSCLES
OTHER MUSCLES : CHEST
1. Pick dumbell by one hand and hold it
firmly.
2. Keep your back straight.
3. Position dumbell in side of thigh of
same hand and keep your elbow slightly bent.
4. Raise dumbbell with one hand.
5. While exhaling Raise the dumbell to
the Height just above horizontal i.e.
the height of your shoulder.
6. Pause for a second in this position and
feel the contraction in the shoulder.
7. Slowly come down back to the starting
position as you inhale.
8. Repeat as many times as recommended.
TIPS:
Ø This exercise can be done either in
sitting position or standing position.
Ø Elbows are kept slightly bent (10° to
30° angle) throughout movement.
Ø Pace, while doing alternative up-down
movements must be slow or medium.
Ø Keep your abs contracted throughout
the movement.
Ø Lead with the elbow rather than the
hand or wrist.
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