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
994 B
994 B
Lateral Raise
The side-delt isolation — raise light dumbbells out to the sides until the arms are level with the shoulders.
- Category: Main circuit
- Type: Free-weight lateral raise (dumbbells)
- Targets: Side delts
- Prescription: 3 × 12–15, light
Setup
Stand tall with light dumbbells at your sides, a slight fixed bend in the elbows, shoulders relaxed down.
Execution
- Raise both arms out to the sides, leading with the elbows.
- Stop at shoulder height — arms level, pinkies no higher than thumbs.
- Lower slowly back to the sides.
Cues
- Pour-the-jug: elbows stay just above the hands.
- Shoulders stay down away from the ears — no shrugging.
- The weights float up; the trunk never sways.
Common Mistakes
- Going too heavy and swinging the weights up.
- Shrugging the traps into the raise.
- Raising past shoulder height.
Progression
More reps before more weight; slow negatives and pauses at the top beat bigger dumbbells here.