Nederlands 
Ruben Luijkx, Master of Science and co-owner of Fysio Fitaal, specialises in sports-related complaints, ultrasound diagnostics and manual therapy. Writing on physiofitaal.nl, he introduces you to the expertise and professionalism of Fysio Fitaal in Tilburg.
Side raise dumbell
The dumbbell side raise (lateral raise) is a shoulder exercise in which you raise your arms sideways from a standing position to about shoulder height. The movement takes place in the frontal plane and targets mainly the middle fibres of the deltoid.
The exercise requires controlled execution and shoulder stability, avoiding momentum as much as possible. By using light to moderate weights, the emphasis is on muscle control and qualitative activation.
Table of contents
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
-
Stand upright with feet hip-width apart
-
Hold a dumbbell in each hand next to the body
-
Knees slightly bent
-
Core tightened
-
Shoulders low and stable
-
Look ahead
Implementation
-
Bring both arms up sideways in a controlled manner
-
Keep slight bend in elbows
-
Lift to about shoulder height
-
Keep shoulders low and stable
-
Lower the arms slowly and in a controlled manner
-
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.
Table of contents
Related complaints
Shoulder pain
Shoulder problems are common. Sometimes shoulder problems are also a recurrent injury.
Musculus pectoralis minor (the small pectoral muscle)
Symptoms that occur with complaints of the pectoralis minor muscle are pain in the chest...
Subacrominial pain syndrome (SAPS)
Complaints occur when lifting or turning the arm inward/outward and the...