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hi I'm Kurt Miller my protein Ambassador
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and today I'm going to be taking you
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through how to perform a dumbbell side
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properly it's a brilliant exercise for
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your medial doubts basically your side
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doubts if perform correctly it's dead
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easy to do this exercise wrong and take
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the tension away from your medial doubts
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and work your traps in particular so the
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first thing you want to do is get your
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starting position position correct so I
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start typ Ally feet about hip width
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apart core tight glutes Tight cuz that's
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that's where your power's from on most
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exercises chest up and what you want to
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do with this is start with your hands
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just outside your hips cuz for me when
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you've got when when you've got
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dumbbells if you starting with the
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weight directly on the side of your hips
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there's no tension so to maximize
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tension your medial doubts without
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resting start with your hands just
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outside your hips chest proud and what
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we're going to consciously think about
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thinking is is rather than raising with
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your hands first cuz that can encourage
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like a flicking of the wrist as you
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elevate to the side the first thing you
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want to be thinking about lifting is
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your elbow pushing your arms away from
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you as far as possible so chest up ABS
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tight what we're going to do is lead
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elbow extend your arms to the side
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without going too high if you notice
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there for me to keep tension on my
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medial doubts my range is about there
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any higher my traps lift up up I'm not
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trying to work that I'm trying to work
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that that's that's something I see quite
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often in gyms so chest up ABS tight what
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we're going to do is lead from my
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elbows extend your arms away from you
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split second squeeze and then down so if
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I just show you that with the
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dumbbell nice and tight from
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there Elevate to the side spit pause
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down another key important thing to
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remember is as you're raising out to the
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side notice notice my thumb was slightly
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tilted down as I was going out to the
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side so what you don't want to see
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happen is as you're raising out to the
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side your thumb rotates backwards cuz
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all that'll do is it will shift the load
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from your medial out to your front out
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which which is not what you want to do
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cuz that's often to over overused muscle
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anyway so to truly isolate your medial
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doubts as you raise out to the
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side make sure your thumbs are ever so
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slightly tilted down just to stop your
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hands rotating the other way and not
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working your medial doubts a good place
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to start with this would be to do say
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three sets of 10 rest periods anywhere
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from 45 to 60 seconds then as you get
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stronger and you get really confident
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with your form that's where you could
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introduce things like slower negatives
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where you do the negative the downward
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part a little bit slower which will make
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it a little bit harder or you can
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increase the Reps which will obviously
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increase more tension you get more of a
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burn or even a drop set or double drop
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set even as your shoulders in particular
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respond well really well in fact to
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creating more lactate in the muscle
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thanks for watching and I hope you found
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it useful please feel free to leave any
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suggestions of any exercise is you want
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to see in the comment section below
