Standing Concentrated Side Raise
This shoulder exercise mainly works your front shoulders and middle shoulders, with help from your rear shoulders, traps and serratus anterior. Watch the demo video, then follow the tips below.
One Side
Other Side
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Standing Concentrated Side Raise
Begin in a standing position with your feet shoulder-width apart for stability. Place your non-working hand on your hip. In your working hand, hold a dumbbell with the arm diagonally out, maintaining around a 90-degree angle at the elbow. Your palm should be facing sideways. Initiate the movement by rotating the arm down, keeping the elbow's angle locked and focusing on the deltoid's contraction. The motion will resemble a lever with the elbow acting as the pivot point. Once you've rotated down as far as comfortably possible, reverse the movement, bringing the dumbbell back to the starting position.
Common mistakes
Avoid using momentum or rushing through the movement. It's essential to keep the motion controlled, emphasizing muscle engagement rather than speed. Also, ensure that the elbow remains fixed at approximately 90 degrees throughout the exercise to maintain focus on the target muscle.
Breathing
Inhale as you rotate the dumbbell downward, and exhale as you return to the starting position. The Standing Concentrated Side Raise, with this specific variation, offers a unique take on targeting the deltoids, emphasizing controlled rotation and consistent tension.
Muscles worked
Primary Muscles
Front Shoulders, Middle Shoulders
Secondary Muscles
Rear Shoulders, Traps, Serratus Anterior
Tertiary Muscles
Latissimus Dorsi
