Part of the
You Can Learn Weightlifting series.
By Ken Brown
Updated: March 5, 2005
The side deltoid raise with
dumbbells is a good shoulder exercise for the medial deltoids.
You should keep your arms bent on this shoulder workout. You don't have to take
the dumbbells all the way over your head. Take it just above your shoulders and
then hold for one second. That is where the muscles will burn most. After going
higher, then the muscle begins to rest as other muscles take over and you don't
get the workout you want to build large shoulder muscles.
This is a great exercise for the medial deltoids. If you are looking for that
perfect body then do 5 sets of 12. Or do the pyramid workout. Start at 20% of
your max. Do a set of 12. Then increase the weights. Do a set of 10. Then
increase your weights and do a set of 8. Then place the max weights, and do 2
sets of 4 to 6. When you can do more than 6, it's time to increase your
If you are looking for larger shoulder muscles, then you need to add this
exercise to your repertoire. Big shoulders don't just happen. You need to
concentrate on doing at least 3 different shoulder training workouts to
maximize size and bulk. Check out the
front deltoid raise and the
behind the neck press as additional exercises for the shoulders.
A fine point to remember is when you drop your weights to your waist, keep the
elbows bent slightly and don't come all the way to your legs. You want some
pressure to stay on the deltoid muscles even at rest. You will grow your
deltoids larger and faster this way.
As always, if you haven't exercised in a long time or you
have long standing medical problems, be sure and see a doctor before starting
this or any exercise routine.