A shoulder isolation exercise that combines lateral raises with a specific tempo pattern, targeting the lateral deltoids through controlled movement with brief pauses.
Stand with feet shoulder-width apart, holding dumbbells at sides. Raise arms laterally to shoulder height (10 o'clock position), hold for 2 seconds, then lower with control. Repeat the movement to the 2 o'clock position, hold for 2 seconds, and return to start.
Stand with feet shoulder-width apart, arms at sides holding dumbbells with palms facing inward.
Return to starting position after completing both 10 o'clock and 2 o'clock positions with controlled movement.
Keep elbows slightly bent, raise to shoulder height, hold position, control the descent, maintain posture
Using momentum, raising too high, poor posture, incomplete holds, swinging arms
Increase weight gradually, extend hold duration, add resistance bands, perform single-arm variations
Use lighter weights, reduce hold time, perform seated variation, decrease range of motion
Maintain proper form to avoid shoulder strain. Start with lighter weights to perfect the tempo pattern. Stop if you experience shoulder pain or discomfort.