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Side Arm Raise with Ruberband

This strengthens the front and middle deltoids or muscles at the front and side of the shoulders. People with narrow shoulders will benefit from this exercise

Equipment
Three to five feet long rubberbands that you can purchase at sporting good stores. You can make your own by buying rubberbands used for slingshots at a hardware store or market. You can also use surgical tubing, which you can buy at a drugstore. If you need to shorten the band for more tension, make sure to loop it loosely around your hand. Always check your rubberband for tears before using it. As you get stronger, you can use two rubberbands instead of one.

Exercise technique
1. Stand with legs shoulder width apart.

2. Hold both ends of the rubberband with arms straight down in front of your thighs.

3. Keep the left arm steady as the "anchor", tighten up abdominal muscles, and pull the rubberband to shoulder level with the right arm. Your palm should be facing the floor.

4. Slowly return to the starting position.

5. Do the desired number of repetitions. Repeat on the other arm.

Performance tips
1. Keep your elbows slightly bent and your shoulder blades lightly squeezed together.

2. Pull the rubberband up to shoulder level by using the contraction of your shoulder muscle not by jerking on the band.

3. Exhale as you pull on the band and inhale as you return to the starting position.

4. When returning to the starting position, continue to maintain tension in the rubberband.

5. Avoid bringing the hand or elbow higher than the shoulder as this can cause injury to the shoulder joint.

Repetitions
One set of eight to twelve repetitions. Do one to three sets if you want to.

Go to Common Exercises...