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Lateral lifting is a form of exercise used in shoulder muscle training for isolated strain on the shoulder muscles (deltoid muscle), and is increasingly used in weight training and bodybuilding. In free weight training, this exercise can only be performed with dumbbells. For beginners, the training of this muscle group on the shoulder machine is suitable. The lateral part of the deltoid muscle is trained.

Trained muscles

  • Deltoid muscle (M. Deltoideus)
  • Cap muscle (Musculus trapezius)

In the starting position, the athlete stands shoulder width apart, optionally in a step position. The arms are almost stretched out to the side of the body. The dumbbells are lifted up to the horizontal position so that the body forms a T-shape. In the yielding phase, the dumbbells are lowered so far that a tension in the muscles is maintained.

Modifications

Side-lifting is often done incorrectly, so that the athlete pulls his shoulders upwards in the sense of a shoulder shrug. Of course, side lifting can also be performed on the cable pull. It is especially recommended to train on the expander, because the load is continuously increased during the movement.

In bodybuilding, lateral lifting can be performed with the upper body in front of the body, which also trains the diamond-shaped muscle (rhomboid muscle). However, since this increases the load on the lumbar vertebrae, this exercise is not recommended.