Standing Front Lateral Raise from BOSU
The goal of this exercise is to challenge muscular endurance and strength in the deltoids, as well as standing balance, core stabilization and foot/ankle stabilization.
Place one foot on the floor and one on the dome to make the exercise easier. Balance on one foot to make it more challenging.
Focus the gaze directly ahead for less balance challenge. Shut the eyes for more balance challenge.
Use heavier dumbbells or hold a soft, weighted fitness ball in each hand to add resistance and additional challenge.
Perform the lateral/front raise combo one arm at a time for less challenge. Add a squat with the lateral/front raise (flexing and extending the legs with the arms) for more challenge.
Setup and Alignment:
Stand in a centered position on top of the dome with the feet about hip width apart or slightly narrower. Hold a dumbbell in each hand. Allow the arms to hang naturally at the sides with the palms facing the thighs.
Slowly lift the arms out to the sides until they are at shoulder height. Keep the elbows bent and slightly in front of the shoulders. Pause at the top of the movement and move the arms together (horizontal adduction) in front of the body. Lower the arms until the dumbbells are in front of the hips. Then, perform the exercise in reverse by performing a front raise, moving the arms out the sides (horizontal abduction), and slowly lowering them back to the starting position. Perform 8 to 20 repetitions to fatigue, adjusting the reps based on overall workout time and goals.
Attempt to maintain level foot positioning while standing on the dome. Avoid excessive dorsi flexion, plantar flexion, inversion or eversion. Keep the wrists neutral and the dumbbells level during the lateral and front raises. Avoid protracting the scapulae by maintaining slight scapular retraction and depression throughout the exercise.