Bottle-Weight Lateral Raise

Starting Position:

• Stand upright with your feet shoulder-width apart.

• Hold a bottle in each hand, letting your arms hang straight down by your sides.

• Keep your shoulders relaxed and your back straight. Engage your core for stability.

Movement:

• Slowly lift both bottles out to the sides. Keep your elbows slightly bent and your palms facing down.

• Raise your arms until they are parallel to the floor or slightly above shoulder level. Your arms should form a straight line from your shoulders to your hands.

• Focus on lifting with your shoulders rather than your arms.

Return to Start:

• Slowly lower the bottles back to the starting position, maintaining control over the movement.

• Avoid letting the weights drop suddenly; this helps engage the muscles effectively.

Repetitions:

• Perform 10-15 repetitions for one set.

• Rest for 30-60 seconds between sets. Aim for 2-3 sets total.

Tips:

• Keep your movements smooth and controlled.

• Avoid leaning forward or backward; your torso should remain upright throughout the exercise.

• If you feel any discomfort in your shoulders or back, stop the exercise and reassess your form. Adjust the weight if necessary.