Side delts without a swing

Dumbbell Lateral Raise

Soft elbows. Raise the bells out to the sides until your arms are about parallel. Lower slower than you lifted. This is not a hip swing contest.

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Hunter: I use bells I could still talk through. If I have to hop, they are too heavy. PPL lists these last on push day. They still get logged.

Cues

Stand tall. Ribs down. A tiny lean forward is allowed. A backbend is not.
Soft elbows. Lead with the elbows, not a shrug.
Raise to about shoulder height. Pinkies do not need a trick.
Pause a beat. The bells should still feel heavy.
Lower under control. Do not slap your thighs.

Setup

Light bells. 3 sets of 12-15 after the presses. If the dumbbell rack starts at 20s and those are too much, a plate, a band, or a cable is a fine swap. Log the tool.

After the presses

Bench and overhead work already taxed the shoulders. Laterals are the extra side-delt work. Keep them strict. You do not need a drop set circus. Three quiet sets. Log them so they happen twice.

Seated if you cheat

If the standing version turns into a swing every time, sit. Same cues. Log seated if that is the version. The number should mean something next week.

Pair with a pull

Face pulls and laterals in the same week keep pressing available. Accessory work counts when it has a number. Engine is how it gets a number.

Common misses

Swinging from the hips. Shrugging into the ears. Raising the bells in front of you so it becomes a front raise you did not pick. Also: 40-pound bells for 6 ugly reps because the person next to you did.

FAQ

How high?

About shoulder height. Higher is usually a shrug. Lower is a half-rep you will not match later.

Thumbs up or down?

Neutral to slightly pinky-up is the default. Do not force a weird twist because a clip said so.

Log lateral raises in the free Vitality Engine. Light bells still need a weight.

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