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Açıklama
Dumbbell Bent Arm Lateral Raise is an isolation exercise that works the side deltoid muscles safely and effectively. Keeping elbows bent reduces stress on the shoulder joint and minimizes injury risk. This movement adds shoulder width and creates a V-shaped upper body silhouette. It offers the opportunity to work with more weight compared to classic lateral raise. It is extremely important for shoulder aesthetics and definition. Suitable for both beginners and advanced athletes.
Adım Adım Talimatlar
- 1
Stand upright with a dumbbell in each hand, arms at your sides
- 2
Keep elbows bent at 90 degrees and fixed, take shoulder-width stance
- 3
Tighten your core muscles and keep back straight, knees slightly bent
- 4
Lift both dumbbells simultaneously to the sides to shoulder level
- 5
Hold for 1 second at the top and contract side deltoids
- 6
Lower to starting position in controlled manner, maintain elbow angle
Önemli Noktalar
- ✓Position feet shoulder-width apart with slight knee bend
- ✓Hold dumbbells with palms facing each other
- ✓Keep elbows bent at 90 degrees, staying fixed is important
- ✓Lift arms to sides while maintaining forearm position
- ✓Pause for 1-2 seconds at the top of the movement
Yaygın Hatalar
- ✗Changing elbow angle - reduces effectiveness of movement
- ✗Using too much weight - leads to form breakdown
- ✗Using momentum by swinging - reduces muscle work
- ✗Lifting arms too high - engages trap muscles
- ✗Performing movement too quickly - reduces muscle development
Nefes Kontrolü
Exhale while lifting arms up, inhale while lowering. Maintain rhythmic breathing throughout the movement.
Kas Aktivasyonu
Güvenlik
Dikkat Edilmesi Gerekenler
- Those with shoulder impingement syndrome should be careful
- Those who have had rotator cuff injuries should consult a doctor
- Those with elbow problems should pay attention to arm angle
- Those with shoulder bursitis should stop movement if in pain
Güvenlik İpuçları
- Perform movement keeping elbow bent at approximately 90 degrees
- Don't overdo weight, loss of control can lead to shoulder injury
- Keep torso stable, don't gain momentum by swinging
- Don't lift arms above shoulder level
İlgili Egzersizler
Benzer kas grubunu çalıştıran egzersizler
Egzersiz Bilgisi
Ekipman
Birincil Kaslar
İkincil Kaslar
Faydalar
- ✓Develops side deltoid muscles in isolation
- ✓Adds shoulder width and volume
- ✓Reduces stress on joints
- ✓Strengthens mind-muscle connection