rzen
5bbe3f6ff0
Squat/lunge: Barbell Squat, Goblet Squat, Bodyweight Squat, Lunge. Bench station: Bench Press, Incline Bench Press, Dumbbell Bench Press, Dumbbell Fly (the fly authors the face-on camera for its frontal arc). Dumbbell rack: Dumbbell Row, Dumbbell Shoulder Press, Dumbbell Curl, Lateral Raise - first uses of the dumbbell prop. Bodyweight: Push-Up, Pull-Up, Crunch, Dip. Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3
38 lines
994 B
Markdown
38 lines
994 B
Markdown
# Lateral Raise
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The side-delt isolation — raise light dumbbells out to the sides until
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the arms are level with the shoulders.
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- **Category:** Main circuit
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- **Type:** Free-weight lateral raise (dumbbells)
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- **Targets:** Side delts
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- **Prescription:** 3 × 12–15, light
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## Setup
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Stand tall with light dumbbells at your sides, a slight fixed bend in
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the elbows, shoulders relaxed down.
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## Execution
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1. Raise both arms out to the sides, leading with the elbows.
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2. Stop at shoulder height — arms level, pinkies no higher than thumbs.
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3. Lower slowly back to the sides.
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## Cues
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- Pour-the-jug: elbows stay just above the hands.
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- Shoulders stay down away from the ears — no shrugging.
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- The weights float up; the trunk never sways.
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## Common Mistakes
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- Going too heavy and swinging the weights up.
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- Shrugging the traps into the raise.
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- Raising past shoulder height.
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## Progression
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More reps before more weight; slow negatives and pauses at the top beat
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bigger dumbbells here.
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