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| Dumbbell
3 Way Raise |
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Purpose of this exercise: TO DEVELOP THE DELTOIDS
The
deltoid is a three-part muscle making up the most visible
part of the shoulder. Lateral raises, front raises and
bent-over lateral raises make up the 3 Way Raise. Each
of these exercises must be performed to develop the
deltoid fully.
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| Technique |
| 1. |
Lateral
Raises: Take a dumbbell in each hand and,
with your arms straight or slightly bent, raise
them to the sides until they reach shoulder height.
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| 2. |
Front
Raises: Keeping your arms straight and at your
side, lift both arms at the same time, straight
in front of you until they reach shoulder level. Return to
starting position. |
| 3. |
Rear
(bent-over) Lateral Raises: You should have
one dumbbell in each hand for this exercise. Sitting
on the edge of a chair or bench, bend over slightly.
Let both arms hand down with the dumbbells almost
touching between your legs. Lift the weights to
your side until they reach shoulder height. Return
to starting position. |
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| CAUTIONS!! |
•Thought
some people raise dumbbells over their head, rather than
to shoulder height, this can injure the shoulder.
•Never exercise without a competent spotter. |
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