I believe some people know about the dumbbell lateral raise. The dumbbell lateral raise has many functions, but there are also many things to pay attention to. , for example, some people still know how much weight to use, and how much weight to use for lateral dumbbell raises. So, how much weight is appropriate and effective for dumbbell lateral raises? Let’s take a look below!
How much weight is suitable for dumbbell lateral raise
We usually do 8-12 dumbbell lateral raises, so the weight is generally 10RM or 12RM. Compared with the middle and rear deltoid muscles, the front deltoid is indeed much stronger, so you may be able to do 12kg or 15kg. But remember, you must fully warm up at the beginning. Do not practice front raises as the first movement. Use a small weight to get used to it before loading such a weight. As for the number of sets, 4 sets are enough for formal exercises, and 1 or 2 sets for warm-up.
Essentials of Dumbbell Lateral Raise
1. Stand naturally with shoulder width apart, body straight and chest straight, hold dumbbells on both sides of the body and fix wrists, arms slightly forward and elbows slightly bent at a fixed angle, knees slightly bent and tightened core.
2. Inhale, use the strength of the shoulders to slowly lift the upper arms and forearms upward to a slightly higher horizontal position. This is the best position to stimulate the middle beam. Contract at the peak for 1 second, maintain and clearly feel the muscle contraction. State, exhalation, concession reduction.
Precautions for dumbbell lateral raises
1. Do not hunch, otherwise the weight cannot be concentrated on the shoulders.
2. Do not shake your body to avoid inertia affecting efficiency.
3. During exercise, don’t be obsessed with weight. Movements like lateral raises cannot be performed with heavy weight!