Raising and lowering the arms sideways while standing ► lateral raise / side raise

Individual work

Stand upright shoulder-width apart, arms pointing downwards with the dumbbells (or kettlebells) in your hands (hanging), the backs of your hands pointing outwards (neutral grip), raise your arms (almost) straight sideways to shoulder height (backs of hands pointing upwards) and lower them back to the starting position (side raise).

Attention:
Have a straight back (possibly back against a wall), actively tense your torso. Back against a wall), actively tense your torso, do not let your arms sag completely (maintain tension).

Lighten:
Less weight.

Harden:
More weight.

Variant:
Arms bent (approximately right angle at the elbow joint), with the backs of the hands pointing outwards/to the side, raise bent arms to shoulder height (backs of hands pointing upwards).

2 dumbbells/kettlebells