Side raise dumbell

Purpose of the exercise

Aims to strengthen the middle shoulder head (deltoid lateralis). Improves shoulder stability and muscle balance around the shoulder joint. Supports performance in overhead and pushing movements.

Supplies

• Two dumbbells

• Flat surface

• Possible mirror for technique control

Starting position

1. Stand upright with feet hip-width apart

2. Hold a dumbbell in each hand next to the body

3. Knees slightly bent

4. Core tightened

5. Shoulders low and stable

6. Look ahead

Implementation

1. Bring both arms up sideways in a controlled manner

2. Keep slight bend in elbows

3. Lift to about shoulder height

4. Keep shoulders low and stable

5. Lower the arms slowly and in a controlled manner

6. Maintain control throughout movement

Points of interest

✓ Move in a controlled manner without momentum
✓ Keep elbows slightly bent
✓ Shoulders low and stable
✓ Core slightly tightened
✓ Move within a pain-free range

✗ Shoulders raised towards ears
✗ Swinging the body
✗ Using too heavy a weight
✗ Forcing arms higher than shoulder height
✗ Ignoring pain in shoulder

When this exercise?

The dumbbell side raise is used to develop targeted shoulder strength and muscle balance. The exercise is suitable within strength training and can also be used in mid-stages of shoulder rehabilitation, when controlled abduction movements are again possible.

The relatively low load makes this exercise easy to dose and applicable in different training phases. Application, load and progression should always take place in consultation with a physiotherapist or other qualified professional to ensure that the exercise is safe and tailored to the individual's load capacity, symptoms and recovery status.