Resistance band
Band Front Lateral Raise
Delts · Shoulders
Beginner5
Demonstration
IntermediateIsolationKettlebell
Kettlebell Pirate Supper Legs
Delts · Shoulders
3
sets
10–12
reps
1m
Rest time
~5
Calories / set
Instructions
- 1
Stand with your feet shoulder-width apart, holding a kettlebell in one hand.
- 2
Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- 3
Raise the kettlebell up to shoulder height, keeping your elbow close to your body.
- 4
Extend your arm fully overhead, straightening your elbow.
- 5
Lower the kettlebell back down to shoulder height, then return to the starting position.
- 6
Repeat for the desired number of repetitions, then switch sides.
Muscles worked
Primary
Delts
triceps
Secondary
tricepsforearms
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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