Home > Fitness Training > Exercise Database > Dumbbell Exercises > Side Raises

Equipment Required: a pair of dumbbells, mirror (optional)

Technique

1. Starting by standing and holding a dumbbell in each hand (facing a mirror if one is available).
2. Slightly bend at the elbows and turn the dumbbells so that the palms are facing the sides of your body
3. Raise the dumbbells out to the sides until they are at shoulder height. At the top of the movement, the dumbbells should be facing downward.
4. After a pause at the top, slowly lower the dumbbells back to the starting position.
5. Repeat until the set is completed

Key points to remember

• Keep the torso upright, with the abdominals tight and the lower back in a neutral position.
• The movement should be performed in a slow and controlled manner

Alternatives

• The intensity of this exercise can be modified using a variety of weights and by modifying the number of repetitions and sets
• Any weighted object can be used rather than dumbbells, so this exercise can be performed at home without the need of specific equipment.

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