Side Laterals to Front Raise
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General info
Side Laterals to Front Raise video
How to perform exercise
- Встаньте прямо. Удерживайте гантели на прямых руках вдоль туловища. Это исходное положение.
- Немного согните локти и поднимите гантели перед собой до уровня плеч. Не раскачивайте руками.
- В верхней точке разведите руки в стороны.
- Опустите гантели, полностью контролируя движение.
- В следующий раз начните с подъёма гантелей в стороны, а затем сведите руки перед собой.
- Опустите вес в исходное положение.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Shoulders, and auxiliary muscles:
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
| Goal | Sets | Reps | Weight, %1Rm | Rest between sets |
|---|---|---|---|---|
| Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
| Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
| Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Exercise substitutions
You can try replacing the exercise «Side Laterals to Front Raise» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Side Laterals to Front Raise
Author: AtletIQ: on
Side Laterals to Front Raise — The benefits of exercise, how to properly perform and how many sets to do..
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