Strengthen Shoulders with Side Arm Raise

Side Arm Raise

Rep Range

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

Hints

Standing with feet shoulder-width apart and toes slightly pointed out, grasp a dumbbell in each hand with palms facing each other. Initiate the movement by raising the dumbbells directly out to your sides and then emphasizing the rearward movement to target the rear deltoids and upper back muscles. The arms should move in a direction that's both lateral and directly towards your back, rather than a typical side raise. Lift the dumbbells to a point slightly below shoulder height before gently lowering them back to the starting position.

Common Mistakes

Avoid using momentum, which can lessen the exercise's effectiveness and risk injury. Ensure wrists remain neutral and that shoulders aren't shrugged upwards. Control is vital throughout the entire range of motion.

Breathing

Inhale during the initial phase of lifting the dumbbells. Exhale as you raise them out to the sides and towards the back. Inhale again when returning to the start position.

Muscle Focus

Primary Muscles

Rhomboids, Traps, Erector Spinae, Rear Shoulders, Teres Major, Teres Minor, Infraspinatus

Secondary Muscles

Latissimus Dorsi, Front Shoulders, Middle Shoulders

Tertiary Muscles

Lower Body, Rear Shoulders