Resistance band
Band Front Lateral Raise
Delts · Shoulders
Beginner5
Demonstration
BeginnerIsolationDumbbell
Dumbbell Lying External Shoulder Rotation
Delts · Shoulders
3
sets
12–15
reps
45s
Rest time
~5
Calories / set
Instructions
- 1
Lie on your side on a flat bench with your upper arm against your side and your elbow bent 90 degrees.
- 2
Hold a dumbbell in your hand with your palm facing down.
- 3
Keeping your upper arm against your side, slowly rotate your forearm upward as far as possible.
- 4
Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
- 5
Repeat for the desired number of repetitions, then switch sides.
Muscles worked
Primary
Delts
rotator cuff
Secondary
rotator cufftriceps
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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