Incline Side-Lying Raise
Strengthens the middle muscle of the shoulders (middle deltoids).
Incline gym bench and dumbbells.
- Sit on a 45-degree incline gym bench, and then lie on your side with your bent arm underneath your head.
- If your feet don't reach the floor, place them on another bench or gym stool.
- Hold a dumbbell with your other hand. Keep your arm straight and let the dumbbell rest on your thigh with the palm down.
- Keep your abdominals tight and your body stabilized as you raise the arm to about 60-degrees.
- Slowly lower back to starting position.
- This is an advanced exercise, which should only be performed if you are able to get your body into the proper position.
- Keep the body sideways without rolling forward or backward with abdominal and lower back muscles tight throughout the exercise.
- Don't try to bring your arm any higher than 60-degrees. Because of the position of the incline bench, your muscle is already working through its full range of motion.
- Move slowly and with control. Avoid rapid, jerky movements.
If you want to build the muscle behind the shoulders - use a weight heavy enough that you can only finish eight repetitions before your muscles get fatigued. Rest. Do one or two more sets.
If you only want definition in the shoulders - use a light to moderate weight that allows you to finish 15 repetitions before your muscles get tired. Rest. Do one or two more sets.
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