Dumbbell Lateral Raise Plank
Starting Position:
1. Begin by selecting a pair of dumbbells.
2. Find an open space on the floor, preferably on an exercise mat for comfort.
3. Position yourself in a plank position.
- Place your hands on the dumbbells, which should be shoulder-width apart.
- Your feet should be about hip-width apart and your body should form a straight line from your head to your heels.
Movement Instructions:
1. Engage your core and keep your body stable.
2. While maintaining the plank position, slowly lift one dumbbell out to the side.
- Keep your elbow slightly bent and raise the dumbbell until your arm is parallel to the ground.
- Avoid rotating your torso; keep your hips and shoulders squared to the floor.
3. Lower the dumbbell back to the starting position with control.
4. Repeat the lateral raise with the opposite arm.
5. Continue alternating sides for a set number of repetitions (e.g., 10-15 reps on each side) or for a set duration of time (e.g., 30-60 seconds).
Tips:
- Focus on controlled movements rather than speed to avoid straining your back.
- Keep your head neutral and look down at the ground to maintain proper alignment.
- If you find it difficult to maintain balance, you can spread your feet wider apart for better stability.
Cool Down:
- After completing your set, drop the dumbbells and stretch your arms, chest, and back to help with recovery.
