Procaryote
Shoulder · Strengthening

Lateral eccentric shoulder elevation with dumbbell

Lateral eccentric shoulder elevation with dumbbell, 3 sets, 8 repetitions, slow descent over 4 seconds

Illustration of the Lateral eccentric shoulder elevation with dumbbell exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8

Tempo: Slow descent over 4 seconds

Description: Hold a dumbbell in the hand of the side to be worked on, with the arm slightly bent. Slowly lift the arm laterally to shoulder height, then very slowly lower it, controlling the descent over 4 seconds.

Tips: Keep your back straight and avoid shrugging your shoulder. Control the descent well to maximize muscle strengthening.

Progression: Gradually increase the weight of the dumbbell or the number of repetitions as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
dumbbell
Starting position
Standing, arm along the body with dumbbell in hand
Clinical goal
Strengthening of shoulder abductor muscles
Also known as
slow lateral raise, eccentric shoulder abduction, lateral raise with weights

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Shoulder

Lateral Isometric Elevation for Serratus StrengtheningLateral isometric elevation for serratus, 3 sets, hold 10 seconds at the indicated angle Lateral plank with external shoulder rotation (plyometric)Lateral plank with external shoulder rotation (plyometric), 3 sets, 8 repetitions per arm Lateral plank with shoulder abductionLateral plank with shoulder abduction, 3 sets, 8 repetitions per side Lateral Raise in the Scapular Plane with DumbbellsLateral raise in the scapular plane with dumbbells, 3 sets, 10 repetitions, tempo 2-0-2 Lateral shoulder elevation in inclineLateral shoulder elevation in incline, 3 sets, 10 repetitions, arm slightly bent Lateral shoulder elevation with dumbbellsLateral shoulder elevation with dumbbells, 3 sets, 10 repetitions, tempo 2-0-2 Lateral shoulder flexion with light dumbbell in side-lying positionLateral shoulder flexion, 3 sets, 10 repetitions, arm extended, light dumbbell Lateral shoulder raises with dumbbellsLateral shoulder raises with dumbbells, 3 sets, 10 repetitions, arms slightly bent

See all shoulder exercises →

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.