Lateral dumbbell raises

This is a classic exercise for building the medial deltoids. There is no need to use heavy weights here. The elbows should be slightly bent, "looking" back and slightly upward. You can take a pause at the top position. Once you have mastered the technique, you can choose heavier weights and perform with a bit of "cheating." This will help make your shoulders appear even wider.

Nuances and Mistakes

1. It’s better to lower the dumbbells not beside your torso but in front of you. This allows for a greater stretch in the shoulders.

2. Heavy weights can be handled with cheating, meaning you assist yourself with your legs and back. However, this is justified only with weights that you cannot lift in a clean manner. Using cheating will enable you to handle heavier dumbbells and strengthen your shoulders.

3. Your arms should be slightly bent at the elbows. However, do not bend them too much, as this will reduce the range of motion and the effectiveness of the exercise.

4. Ensure that you are swinging your arms strictly to the sides. Do not extend your arms forward; it's easier that way, but it shifts the load from the medial deltoids to the front deltoids.

5. Do not let your elbows drop. They should be pointing backward, not downward. At the top position, your elbows should be level with your wrists.

6. You should lift the dumbbells to shoulder level or slightly higher, but not excessively high. Otherwise, the trapezius muscles will engage.

7. Do not hunch over. Your back should remain straight throughout the entire movement, with your shoulders pulled back.