Mid Air Lateral Raises With Switching Palms

Challenge your shoulder endurance and stability with Mid Air Lateral Raises. This bodyweight exercise targets your lateral deltoids, improving strength

AdvancedShoulders Body weight

Movement: Isolation
Force: Push
Per set: 1 min
Rest: 2 min

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Variations of Mid Air Lateral Raises With Switching Palms

Isolation

Cable Side Lying Lateral Raise

Shoulders · Cable

Intermediate

Isolation

Lateral Raise with Towel

Shoulders · Deltoid Lateral · Body weight

Beginner

Isolation

Lying Rear Lateral Raise

Shoulders · Deltoid Posterior · Body weight

Intermediate

Description

This exercise involves raising dumbbells laterally while switching palm position in mid air, working primarily on the shoulders and upper arms.

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How to do Mid Air Lateral Raises With Switching Palms

01
Setup
Stand tall with your feet hip-width apart, arms relaxed at your sides. Maintain a neutral spine and engage your core.
02
Setup
Raise both arms simultaneously out to your sides, keeping a slight bend in your elbows, until they are parallel to the floor with palms facing down. This is your starting position.
03
From this mid-air position, rotate your wrists so your palms now face forward (anterior rotation), keeping your arms elevated.
04
Immediately rotate your wrists back so your palms face down (posterior rotation), maintaining the height of your arms.
05
Continue alternating palm positions in a controlled, fluid motion for the duration of the set, without allowing your arms to drop below parallel to the floor.

Tips

Maintain a slight bend in your elbows throughout the entire movement to avoid joint strain and keep constant tension on the deltoids.
Focus on controlling the palm rotation from your shoulder, not just your wrists, to effectively engage the rotator cuff and stabilize the shoulder joint.
Keep your shoulders depressed and away from your ears; avoid shrugging to prevent trapezius dominance and maintain focus on the lateral deltoids.
Engage your core to prevent your torso from swaying or using momentum, ensuring the work is isolated to your shoulders.

Common mistakes

Many people let their arms drop slightly between palm switches, losing tension; instead, keep your arms strictly parallel to the floor throughout the entire set.
Swinging the arms or torso to assist the movement reduces muscle activation; maintain a stable core and perform the rotations with controlled, deliberate movements.
Elevating the shoulders towards the ears allows the traps to take over; actively depress your shoulders down and back to keep tension on the lateral deltoids.

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Questions

What muscles does Mid Air Lateral Raises With Switching Palms work?

Mid Air Lateral Raises With Switching Palms primarily targets Deltoid Lateral. Secondary muscles include Deltoid Anterior, Serratus Anterior.

Is Mid Air Lateral Raises With Switching Palms good for beginners?

Mid Air Lateral Raises With Switching Palms is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Mid Air Lateral Raises With Switching Palms?

You need Body weight to perform Mid Air Lateral Raises With Switching Palms. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Mid Air Lateral Raises With Switching Palms?

Maintain a slight bend in your elbows throughout the entire movement to avoid joint strain and keep constant tension on the deltoids. Focus on controlling the palm rotation from your shoulder, not just your wrists, to effectively engage the rotator cuff and stabilize the shoulder joint. Keep your shoulders depressed and away from your ears; avoid shrugging to prevent trapezius dominance and maintain focus on the lateral deltoids. Engage your core to prevent your torso from swaying or using momentum, ensuring the work is isolated to your shoulders.

What are common mistakes when doing Mid Air Lateral Raises With Switching Palms?

Many people let their arms drop slightly between palm switches, losing tension; instead, keep your arms strictly parallel to the floor throughout the entire set. Swinging the arms or torso to assist the movement reduces muscle activation; maintain a stable core and perform the rotations with controlled, deliberate movements. Elevating the shoulders towards the ears allows the traps to take over; actively depress your shoulders down and back to keep tension on the lateral deltoids.