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Thirty-degree Bent Lateral Raise

Strengthens the sides and back of the shoulders (middle and rear deltiods). The abdominal and lower back muscles are also being strengthened as stabilizers.

Equipment
Dumbbells

Exercise Technique

  1. To get into the starting position, stand with feet shoulder-width apart. Keeping abdominal and lower back muscles tight, bend your knees and hip and lean 30 degrees forward.
  2. Arms should be held in front with the dumbbells in line with the sides of the body. Arms are straight with the elbows slightly bent.
  3. Move the elbows out to the side of the body at shoulder level. Palms should now be facing the floor.
  4. Slowly return arms back to starting position.
Performance Tips
  1. This is an advanced exercise which requires strength in the abdominal and lower back muscles to keep the back straight throughout the exercise.
  2. Notice how the model is leaning forward from the hips keeping her back straight. The model is not leaning forward with a rounded spine which would be dangerous to the lower back.
  3. Even thought the picture of the starting position may suggest it, the model is not starting with the dumbbells touching each other. Start with the dumbbells in line with the sides of the body.
  4. To make the exercise a little easier, bend the elbows completely.

Repetitions
8 to 15 repetitions

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