Sideways Lifts Vertical

Targets the medial deltoids through a vertical range of motion. It builds shoulder roundness and improves overall upper-body silhouette.

Exercise Details

Level: Intermediate
Body Area: core
Type: core
Movement: Unilateral

Required Equipment

Bodyweight-only

Target Muscle Groups

Primary

Abs

Secondary

Back

Setup

Stand tall with feet hip-width apart. Hold weights at your sides. Maintain a neutral spine and slight elbow bend.

Instructions

1. Raise your arms laterally until they reach shoulder height.
2. Focus on leading with the elbows.
3. Lower slowly with control.
4. Keep your torso perfectly still.
5. Maintain core engagement.

Common Mistakes

1. Swinging the body.
2. Shrugging the shoulders.
3. Raising hands above elbows.

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