How to Do Standing Dumbbell Side Laterals

A strong, well-defined set of shoulders can improve your posture, reduce your chance of rotator cuff injuries and enhance the appearance of your upper body so your waist looks smaller. Standing side laterals can be part of your shoulder-strengthening routine. This isolation exercise works the muscles at the side of your shoulders, also known as your side delts. These muscles help raise your arm out to your side, up in front of you, and backward when you're bent forward. For optimal results and injury prevention, do this exercise with perfect form.

Instructions

    • 1

      Hold a dumbbell in each hand using an overhand grip -- thumbs go under the dumbbell handles and remaining fingers go over the handles. Extend your arms at your side and turn your hands so your palms face your body.

    • 2

      Spread your feet hip-width apart, tighten your abdominal muscles to stabilize your body and pull your shoulders back and down.

    • 3

      Bend your elbows slightly, and then slowly raise your arms out to your sides. Tilt the dumbbells a bit forward during the upward movement so your elbows remain above your wrists the entire time and you emphasize your side deltoids. Imagine pouring water out of a jug. Avoid moving your body and using momentum to raise the weight -- let your shoulders do all the work. Pause for two seconds when your arms are parallel to the floor.

    • 4

      Lower your arms slow and controlled to the beginning position. Don't let your hands touch the sides of your body and immediately go into the next lateral raise. Complete two or three sets of eight to 12 side laterals.