Lateral Raise (Water Bottles)
Step 1 - Stand with feet hip-width apart, holding water bottles at your sides
Step 2 - Raise arms out to the sides until parallel with the floor
Step 3 - Hold for 1 second at the top
Step 4 - Lower arms slowly to the starting position
Recommended Sets & Time:
Beginner: 2-3 sets of 10-15 reps, 45 seconds rest
Intermediate: 3-4 sets of 15-20 reps, 30 seconds rest
Advanced: 4-5 sets of 20-25 reps, 30 seconds rest
What to Focus On:
Side shoulder burn - You should feel this working the sides of your shoulders, specifically
Leading with pinkies - Imagine you're pouring water out of the bottles as you lift
Controlled movement - Lift slowly up and even slower down to maximise muscle work
Shoulder blade stability - Keep your shoulder blades pulled down and back throughout
Modifications:
Easier: Use lighter objects or only lift your arms halfway up instead of parallel to the floor
Harder: Use heavier objects or pause for 3 seconds at the top of each raise
