How to Do
How to Do Dumbbell Side Lateral Raise Kneeling on Bosu
The dumbbell side lateral raise kneeling on the bosu should begin with a good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the dumbbell side lateral raise kneeling on the bosu.
Beginning
Beginning Dumbbell Side Lateral Raise Kneeling on Ball
1. With a dumbbell in each hand, stand tall. Your palms are facing in and your arms are at your sides. Your feet should be around hip-distance apart. Roll your shoulders back, engage your core, and look straight ahead to check your posture.
2. Raise your arms out to the sides, just a few inches apart, and pause. This little delay should ensure that your trapezius muscle is disengaged from the movement, allowing you to focus on the deltoids as planned.
3. Lift the dumbbells to either side, almost totally straightening your arms, and stopping when your elbows reach shoulder height and your body forms a "T" shape. As you raise, take a deep breath in.
Movement
Dumbbell Side Lateral Raise Kneeling on Ball Movement
1. Kneel on a Bosu ball with the dumbbells in your hands, and your arms hanging by your sides. Your knees should be centered on the dome of the ball, with your shins on the ball's curvature, and your toes on the ground.
2. Tighten up your core muscles; make sure that your body is fully aligned, and your back is straight. This will also help with stability. Slowly and with control, lift your toes off the floor until your shins are parallel with the ground.
3. With your wrists facing inward, bend your elbows to 90 degrees to lift the dumbbells. Your forearms should now be parallel to the ground. This is the start position.
4. With your elbows still bent, raise your upper arms out to the side until they are at shoulder height. Your elbows can be slightly in front of your shoulders.
5. Pause with your arms up, then slowly rotate your upper body towards your right hand side. Be aware of your hips and pelvis and make sure they remain facing forward. The rotation should be in your trunk only.
6. Rotate back to center then lower your arms back to the start position.
7. Repeat the lateral raise then rotate your torso to the other side.
8. Complete 8 to 20 repetitions to failure, alternating the direction of rotation.
Benefits
Dumbbell Side Lateral Raise Kneeling on Ball Benefits
Perform this exercise at home or in the gym. You'll build strength and endurance in your shoulders for well-defined arms. This exercise also works your core muscles, such as the abdominals, which support your spine and torso. This will also help teach you how to stabilize your hip and pelvis, and become more conscious of how to activate different muscles in your body.
