Cross-Body Shoulder Raise, side lying
rating: | Ø 4.43 through 7 votes |
---|---|
rate it! | |
required: | Dumbbell |
optional: | Bench, Fitness Mat |
level: | Normal |
type: | Strength |
Variations available (17) |
General And Specifics
- especially trains the rear part of the shoulders
Starting Position
- grasp a dumbbell
- lay on the ground or the weight bench (bigger range of motion) sideways in a stable position
- let the arm with the dumbbell hang down in front of your body
- the other arm can be used to stabilize the position
- the arm is slightly bent, keep it like that during the entire exercise
- hold the head in extension to the spine
Correct Execution
- brace the shoulder muscles
- lift the arm with the dumbbell, until it is almost vertical to the ground
- hold this position for a moment
- lower the arm, but do not let it rest on the ground
- go over to the next rep
- make slow and controlled motions
- the body stays as calm as possible
- do several reps on one side, then switch sides and do the same number of reps