If you want to develop a V-shaped torso, shoulder exercises are a must. You can spend all the time you like working on your pectorals, biceps, and abdominals, but when you're hanging on narrow shoulders, your torso does not look half as impressive.
The side elevation is one of the best exercises for building these shoulders like boulders. It's also a very simple movement: Essentially, you lift weights only at the sides and at shoulder height and then lower them again – although we have far more detailed advice on the perfect shape, of course.
Do not let this simplicity make you fool yourself for an easy time. The lateral increase is devilishly hard even with very light weights. What seems unbelievably easy at the first repetition is the absolute murder of the eighth eight. When you do this exercise for the first time, choose the weight that you believe will allow you to complete all the repetitions with good shape ̵
As well as stronger, larger shoulders, the benefits of lateral lifting increases shoulder mobility. If you support yourself properly during the entire upswing, your trunk will benefit as well and the muscles in the upper back, in the arms and neck feel the strain after a few sets.
Read on to read our comprehensive sideways elevation guide including basics, expert form tips, and a few trial variations that round off your shoulder session.
Side lifting method
Stand or sit by your side with a dumbbell in each hand. Keep your back straight, support your core, then slowly lift the weights aside until your arms are parallel to the arm floor, with your elbows slightly bent, then lower them off again – you will find it all the more difficult if you avoid accelerating. Many people cheat by "twitching" the weights with their traps. Resist the urge to do so by not lifting your shoulder blades during the repetition – focus instead on the deltas.
Go for 10-12 reps with perfect shape. Choosing the right weight is the key to a correct and safe side elevation I find that the last few increases are a real challenge, even with relatively light weights, so you do not have to try to pack the heaviest dumbbell. You do not even have to use dumbbells – a resistance band works well for the side Do not go beyond the parallel if you're looking to raise the weights and point your arms outward. When they start crawling forward, it's time to choose a lighter weight.
Here you can resize your shape and build shoulders like er, boulders.
. 1 Take a Small Step
What Start each repetition by slowly moving your hands outward and then stopping.
Why When you move the dumbbells, your shoulders are slightly tense. The break turns off your traps, which otherwise move and take the stress off your shoulders.
How Get up and hold a dumbbell in each hand. Then lean forward from the hips, hold your chest up and bend your elbows slightly, lift the weights with your side boots about 5 cm to the side and take a second break.
. 2 Run with elbows
What Lift the elbow-bearing dumbbells to form the highest part of your arm.
Why For Your Elbow to Guide, the Pull Will Retain Concentrate on your fingerprints and reduce the load on your rotator cuffs, a small group of sensitive but crucial stabilizing muscles.
How Start the movement from the pause by lifting your elbows up and toward the sides, keeping this slight bend in the joint. Concentrate on how your side feels and contracts when you lift the weights.
. 3 Turn Your Wrists
What When your hands approach shoulder level, rotate your wrist so that your little fingers are pointing up.
Why Turning your wrists when the dumbbells reach the top of the movement activates more muscle fibers in the side panels, which means that each repetition works the muscle harder.
How Once your elbows are at shoulder level, twist your wrists as though you were pouring two small jugs of water. Fingers are the highest parts of your hands. Repeat this movement while lowering the weights.
. 4 Go slower
What Lower the weights as slowly as possible from the beginning of the movement to the beginning.
Why If you take the time to lower the dumbbells, force your shoulders to work The weight is harder to handle, so you use more muscle fibers to stay in control. The more muscle damage you do, the bigger your growth.
Like Keep the tension on your side upright while keeping the weights under control, and keep the feeling of how your delts feel. First, aim for two seconds of setback, then increase with time.
. 5 Soar and stop
What? Make a strategic stop just before the end of the turn.
Why? Adding a break is great for muscle enhancement.
How? Hold the weights below shoulder height for 10 seconds before lifting sideways, then do 10 reps. Repeat three times … strictly.
Variations of lateral lift
Tilted Lateral Elevation
This variation, also referred to as reverse lateral elevation, focuses the muscles in the upper back due to the change in angle movement is performed around. Stand with dumbbells on your sides. Hinge on the hips and bend until your torso is parallel to the ground or near this point, and keep your back straight. Let the dumbbells hang under your chest. Raise the weights on the sides until your arms are parallel to the ground and lower them slowly.
Make sure that you do not weigh or move your body to create momentum. If you have difficulty staying still, try bending sideways while lying on a bench.