Side Raise

An isolation exercise where a barbell is lifted with elbows high and wide, engaging the shoulders and traps through a controlled raising and lowering motion.

Instructions

1. Stand upright with feet hip-width apart, maintaining good posture and an engaged core.
2. Hold a barbell in both hands with an overhand grip, positioned at hip or thigh level.
3. Keep your hands at approximately shoulder-width apart or slightly closer.
4. Position the barbell against your body with arms extended downward.
5. Keep your elbows at approximately a 90-degree angle throughout the movement.
6. Lift the elbows up slowly, leading with your elbows rather than your hands.
7. Raise the weight until your elbows reach approximately shoulder height.
8. Squeeze your traps at the topmost position, holding briefly.
9. Lower the weight slowly and with control back to the starting position.

Tips

• Keep the barbell close to your body throughout the entire movement.
• Use a controlled 2-second up, 2-second down tempo for optimal muscle engagement.
• Lead with your elbows, not your hands, to maximize trap and shoulder activation.
• Do not rotate or swing the barbell; keep the movement clean and controlled.
• Avoid using heavy weight that compromises form; focus on mind-muscle connection.