Side Arm Raises

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The arm raise is an isolation workout for shoulders but they would also burn the fat found in flabby arms or that found under the arm pit which are some of the problem areas women deal with. However, women do not grow muscles the way men do because they do not have high testosterone levels as found in men. Women who have grown “masculine” muscles have high testosterone levels in their body either naturally or induced with drugs. 
The arm raise can be done using a barbell, dumbells , weight disc or kettles.  There are two types of arm raises: the frontal arm raises and side arm raises which are both effective. 
Today, we are considering the side arm raises which can be done in two ways. You can do this with or without an inclined bench. You can also do this while standing uprightly or by slightly leaning forward as you would when  resting on an inclined bench. You should follow these steps:
Start out with a 5kg dumbbell to get the workability of this program before stepping up to 10kg, 15kg or higher depending on your strength. 




  1. Place your legs slightly apart and firmly like you would for overhead barbell or dumbell raises. 
  2. Start out with both hands at ease and lift dumbbells towards the sides as high as you can which should be slightly above the shoulder level. 
  3. Return to the starting position and repeat subsequently. 
You can gradually increase your weight as you do this to put more tension on your shoulders. You should do a minimum of three sets and ten repetitions for each set. 

The problem with this program is very visible as you have to learn to build strength in both arms. You will find that one arm (usually the right for right-handed people) would reach a higher peak than the other. Correct this by using a mirror to do this program and deliberately ensure that both arms reach same peak when you lift weights. 
Subsequently, other isolation or compound shoulder programs would be discussed including the other arm raises mentioned above. 

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