Dumbbell Standing Prone Lateral Raise
- An adjustable bench
1. Setup:
- Adjust the bench to a slight incline and position it so that your torso can rest against it while allowing your arms to hang free.
2. Starting Position:
- Stand behind the bench and grasp a dumbbell in each hand. Bend forward at the hips to position your chest against the bench. Your head should be slightly above the bench.
- Let the dumbbells hang straight down at your sides with your palms facing each other.
3. Body Position:
- Keep your feet shoulder-width apart for stability. Your back should remain straight, and your core engaged to maintain control throughout the movement.
4. Movement:
- Begin the raise by lifting both dumbbells out to the sides. Keep a slight bend in your elbows throughout the motion.
- Raise the dumbbells until your arms are parallel to the ground or slightly higher, feeling the contraction in your shoulder muscles.
5. Returning:
- Slowly lower the dumbbells back to the starting position in a controlled manner, avoiding any jerking motions.
6. Repetitions:
- Perform 10-15 repetitions, or as comfortable, maintaining good form throughout each repetition.
7. Breathing:
- Inhale as you lift the weights and exhale as you lower them back down.
8. Finishing Up:
- After completing your set, carefully place the dumbbells down, straighten up from the bent position, and take a moment to regain your balance.
Tips:
- Focus on using your shoulder muscles to lift the weights, not your back.
- Start with lighter weights to master the form before progressing to heavier dumbbells.
