Squat side raise: Detailed tutorial on dumbbell side raise movement
Bent Over Lateral Raise Also known as the standing bent over lateral raise, the commonly referred to as the bent over lateral raise is this type, which is used to exercise the back shoulders. The most common movements, and also the most classic movements, only need to use dumbbells, which is convenient and applicable.
Target exercise area:Rear deltoid
Action essentials:
1. Stand with your feet shoulder-width apart, hold a dumbbell with the palms of your hands facing each other, bend your upper body forward until it is parallel to the ground, and bend your legs slightly so that there is no tension in the lower back and the back remains straight. The above requirements must be maintained throughout the entire movement.
2. Hold the dumbbells in both hands and raise them to both sides until the upper arms are parallel to the back (or slightly beyond), pause for a moment, then lower the dumbbells and return. Repeat.
3. Breathing essentials: Inhale when raising your arms to the side, and exhale when relaxing and restoring.
Notes:
1. If you slightly bend your elbows and wrists while holding the bell to both sides, you will feel that the deltoid muscles can contract better. Of course, you need to pay attention to the thought during the entire movement. Focus on the contracted rear deltoid muscles.
2. During the entire movement, keep your back and lower back straight and tight, otherwise the lower back will be easily injured. Of course, it is best to wear a protective belt.
3. When lifting or lowering the bell, the upper body cannot swing up and down, and the lower limbs should not lift the heels. Use the strength of the deltoid muscles to control when restoring.
