How to Do Shoulder Abduction Weightlifting

The shoulder abduction or lateral arm raise is a basic weight exercise for the shoulders.

Things You'll Need

• Light hand weights

Instructions

Lateral Arm Raises

1. Choose a light hand weight to begin. A 3 or 5 lb. weight should be sufficient to begin.

2. While standing, hold the weights at your sides with your palms facing your body.

3. Keeping your chest lifted up, lift the weights to shoulder level with your arms straight. Do not lift the arms higher than shoulder height.

4. Slowly return the arms to your side.

5. Repeat the motion up to 20 times to begin and increase the weight and lower the repetition to begin to progress.

Tips & Warnings

• Do not try this with heavy weight to start as you may injure yourself.

• You may change hand positions to work a different part of the shoulder.

• Palms forward (thumbs up) will work the anterior portion of the deltoid.

• Palms facing back (thumbs down) works the posterior deltoid

• Be careful while working the shoulder as trying to lift a heavy weight in a lateral raise can cause serious shoulder damage.

• Always check with your physician prior to beginning any exercise program.