Target Shoulders with Concentrated Side Raises

Concentrated Side Raises

One Side

Other Side

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

Sit on the ground with a dumbbell in one hand. Rest the elbow of the working arm on the same-side knee, bent nearly 90 degrees. Place the hand of your non-working arm on the floor behind you for support. Using only your shoulder muscles, lift the dumbbell laterally.

Common Mistakes

Avoid using your body or back for momentum. Ensure the movement is strictly isolated to the shoulder muscles.

Breathing

Inhale when lowering the dumbbell; exhale as you raise it to the side.

Muscle Focus

Primary Muscles

Middle Shoulders

Secondary Muscles

Front Shoulders, Traps, Serratus Anterior

Tertiary Muscles

Rear Shoulders, Latissimus Dorsi