Side Raise Into Tricep Extension
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
Hints
Hinge at the hips with feet hip-width apart and knees slightly bent. Ensure your back remains straight, not arched or rounded. Hold the dumbbells by your sides with bent elbows and palms facing each other. Begin the movement by lifting the dumbbells to the sides, going to shoulder height or just slightly below, keeping the elbows bent throughout. After returning to the start, perform a tricep extension by pressing the dumbbells behind you, ensuring your elbows stay pinned to your sides. After the extension, return the dumbbells to the starting position and repeat the sequence. Throughout the exercise, maintain a strong core to stabilize your body and prevent unnecessary movement.
Common Mistakes
Arching or rounding the back, which can strain the spine. Flaring the elbows out during the tricep extension rather than keeping them close to the body. Using momentum to swing the dumbbells rather than engaging the muscles.
Breathing
Inhale as you lift the dumbbells in the side raise. Exhale during the tricep extension. Inhale as you bring the dumbbells back to the starting position for the side raise and exhale as you complete the movement.
Muscle Focus
Primary Muscles
Rear Shoulders, Middle Shoulders, Traps, Rhomboids, Triceps
Secondary Muscles
Levator Scapulae, Front Shoulders, Core
Tertiary Muscles
Latissimus Dorsi