Lateral Raise: Dumbbells

[@markus7894]

How do you determine the ideal weight for this exercise? I can lift 20 kg in each arm 10 times (max) but I think I tore some muscle...

[@kinetichealthonline]

Hello Markus, Thank you for watching and for your question. Determining the ideal weight for a lateral dumbbell raise varies significantly based on several factors, including your individual fitness level, any past injuries, age, and specific goals. It's important to choose a weight that allows you to perform the movement with proper form and without excessive strain. In your case, lifting 20 kg per arm sounds intense, especially if you're experiencing muscle strain afterward. To avoid injuries and optimize your routine, I recommend working with a certified personal trainer. They can assess your technique, adjust weight recommendations based on your unique needs, and help ensure you're training safely. Wishing you a safe and effective workout journey! Dr. Brian Abelson, DC

[@markus7894]

@@kinetichealthonline Dear Brian, Thank you! In other contexts it is often recommended to charge the muscle maximally in order to obtain a good training. But it seams that for the shoulder this is not recommended. Should it always feel light?

[@kinetichealthonline]

Hello Markus, Thanks for your follow-up question! You're right that training recommendations can vary between muscle groups. Shoulders, due to their complex structure and mobility, often require a different approach. For shoulder exercises like lateral raises, it’s generally recommended to prioritize control and form over heavy loads. This helps reduce the risk of strain or injury, especially since the shoulder joint is relatively delicate compared to larger muscle groups. A moderate weight that allows you to maintain good form, with a slight challenge but without feeling overly strained, is usually more effective for shoulder health and strength. A certified trainer can also help you find a balance that’s effective without compromising safety. Best of luck with your training! Dr. Brian Abelson, DC