Resistance band
Band Front Lateral Raise
Delts · Shoulders
Beginner5
Demonstration
IntermediateIsolationDumbbell
Dumbbell Upright Shoulder External Rotation
Delts · Shoulders
3
sets
10–12
reps
1m
Rest time
~5
Calories / set
Instructions
- 1
Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your body.
- 2
Raise your arms out to the sides until they are parallel to the ground, keeping your elbows slightly bent.
- 3
Rotate your arms externally, bringing the dumbbells up towards your head while keeping your elbows in the same position.
- 4
Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- 5
Repeat for the desired number of repetitions.
Muscles worked
Primary
Delts
rotator cuff
Secondary
rotator cufftrapezius
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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