Dumbbell Lateral Raise Hold

oec:dumbbell-lateral-raise-hold

An isolation exercise where dumbbells are held statically at shoulder height to build lateral deltoid strength and muscular endurance.

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Also called: Dumbbell Isometric Lateral Raise, Lateral Raise Isometric, Isometric Side Raise, Dumbbell Lateral Hold

How to do it

Stand upright with feet hip-width apart, holding a light dumbbell in each hand at your sides.
Maintain a soft bend in your knees, brace your core, and set your shoulders down and slightly back.

Raise the dumbbells out to your sides in the scapular plane with a slight bend in the elbows until your arms are parallel to the floor.
Hold the dumbbells motionless at shoulder height for the designated target duration.
Lower the weights slowly and under complete control back to your sides once the time expires.

Breathe continuously and rhythmically throughout the hold without holding your breath.

Excessive shrugging of the upper traps to hold the position.: Keep your shoulder blades depressed and focus on engaging the mid-shoulder rather than hiking your traps.
Arching the lower back to compensate for shoulder fatigue.: Keep the glutes and abdominals braced to maintain a neutral spine throughout the hold.
Arms sagging significantly below shoulder level during the hold.: End the set when parallel position can no longer be maintained, or reduce the dumbbell weight.

Use significantly lighter dumbbells than standard dynamic lateral raises to protect the shoulder joint.

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