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How to Build Muscular and Powerful Shoulders with the Dumbbell Lateral Raise

This often overlooked isolation exercise can help you lift heavier weights and help athletes with push-ups and handstands.

Workouts

“Popeye”

3 rounds without breaking of:

  • 30 Curls (2×25/15 lb)
  • 30 Strict Presses (2×25/15 lb)
  • 30 Lateral Raises (2×25/15 lb)
  • 30 Hammer Curls (2×25/15 lb)
  • 30 Upright Rows (2×25/15 lb)
  • 30 Push Presses (2×25/15 lb)
  • 30 Curls (2×25/15 lb)
  • 1 minute Rest

There is no time cap for this workout.

You are not allowed to let go of the dumbbells once you start the round. You can rest your body, but are not allowed to put the weights down or leave them on any surface. You may put the weights down only during your 1 minute rest between rounds.

Workout by Beaux Blackwood.

“(Gym)WOD #92”

5 rounds, 30 seconds each, of:

  • Dumbbell bench press, left
  • Dumbbell bench press, right
  • Bicep curl, left
  • Bicep curl, right
  • Bent over row, left
  • Bent over row, right
  • Lateral raise, left
  • Lateral raise, right

Rest 1 minute between rounds.

This workout is focused on form. The dumbbell lateral raise is performed one side at a time, which will engage your core more to keep your body stable and erect while performing the exercise.

Workout by Heather Black.

“Arm Killer”

2 rounds for reps in 40 minutes:

  • Tabata Curls (2×5/2.5 lb)
  • Tabata Strict Presses (2×5/2.5 lb)
  • Tabata Bent Over Rows (2×5/2.5 lb)
  • Tabata Side Lateral Raises (2×5/2.5 lb)
  • Tabata Front Lateral Raises (2×5/2.5 lb)

During rest, hold the weight in a static position.

With 10 tabata cycles, perform the prescribed movements in the order written. Tabata is a 20-second work and 10-second rest.

Static training will kill your arms, almost literally, as you will not have time to rest your arms at any moment.

Workout by Dan Bailey.

“Prison Friday”

Complete in any order:

  • Ring dips or fixed dips 5 times until failure
  • Barbell curls 5 times until failure
  • Dumbbell bent over rows 5 times until failure
  • 50 strict pull-ups or strict ring rows with feet on a bench
  • 10 rope climbs
  • Barbell skull crushers 5 times until failure
  • Dumbbell lateral raise 5 x 10
  • Dumbbell front raise 5 x 10

Workout by Hybrid Athletics.

”(Gym)WOD #116”

7 minute AMRAP

  • 15 curls
  • 15 fron raises
  • 15 overhead triceps extensions

7 minute AMRAP

  • 15 tricep kickbacks, each
  • 15 dumbbell bent over row, each
  • 15 shoulder press, each

7 minute AMRAP

  • 15 chest fly
  • 15 bench dips
  • 15 dumbbell lateral raise

1 minute rest between AMRAPs.

Workout by Heather Black.

“CrossFit Midtown”

3 rounds (for load)

  • 5 weighted pull-ups
  • 8 dumbbell lateral raises (1 second pause)

3 rounds for time (time cap: 16 minutes)

  • 800 meter run
  • Rest 2 minutes between rounds

Workout by CrossFit Midtown.

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