Fix Your Form Series | 17
When it comes to incorrect form, lateral raises would easily be in the top 3.
The clips marked with an "❌" are a couple of common incorrect examples & there are several things wrong with them. They may seem slightly exaggerated to some, but this is what I see on a daily basis.
1️⃣Momentum: Swinging too much will take the tension away from the supposedly isolated deltoid and instead place tension on the surrounding muscles.
2️⃣Bringing the wrist/hands too far above the elbow.
3️⃣Keeping the head down/tilted forward
The video marked with a ✅ is how I perform the exercise & how I teach it to clients.
1️⃣Whilst standing up right and head acing forwards, grip one dumbbell in each hand. Ensure that your palms are facing towards your torso.
2️⃣Retract your shoulder blades (roll them back and down) and keep them there for the whole set - super important.
3️⃣Without swinging or using any momentum, elevate the dumbbells to the side. Whilst performing the lifting part of the movement, exhale your breath completely.
4️⃣Try and focus on lifting through the elbows. At the top of the movement, your hands should be facing downwards in the pronated position (try and imagine pouring a drink)
5️⃣Once the dumbbells are parallel to the floor, keeping your body straight and head facing forwards; squeeze the applied shoulders and pause for 1-2 seconds.
6️⃣Lower the weight back down with control. Repeat for desired number of reps.
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