Lateral MID Air Raises with Palm Switching
Target your deltoids with this challenging exercise! Improve shoulder strength, stability, coordination, and proprioception.
The Lateral MID Air Raises with Palm Switching mainly works the shoulders, with help from the traps and triceps. No equipment needed: it uses just your bodyweight.
Lateral MID Air Raises with Palm Switching Muscles Worked
Primary
Side Shoulder (lateral deltoid)
Secondary
Upper Traps (trapezius, upper fibers); Triceps (triceps brachii)
Lateral MID Air Raises with Palm Switching Variations and Alternatives
How to do the Lateral MID Air Raises with Palm Switching
Stand upright with your feet shoulder-width apart and your arms by your sides.
Engage your core and maintain a straight posture throughout the exercise.
Without bending your elbows, lift your arms directly out to your sides until they are parallel to the floor. Try to keep your palms facing downward as you raise your arms.
Once at the top position, quickly flip your palms to face up towards the ceiling without lowering your arms.
Then, quickly flip the palms back to face down while still keeping your arms elevated.
Lower your arms back to the starting position by your sides in a controlled movement.
Repeat the raise and palm switching for the desired number of repetitions and sets.
This exercise helps to improve shoulder strength and stability. It's important to move in a controlled manner to prevent momentum from taking over the movement, and to keep the focus on the deltoid muscles. The switching of the palms mid-air adds an additional element to challenge your coordination and proprioception.
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Lateral MID Air Raises with Palm Switching FAQs
What muscles does the Lateral MID Air Raises with Palm Switching work?
The Lateral MID Air Raises with Palm Switching mainly works the shoulders, with help from the traps and triceps. The main muscles are the lateral deltoid.
What equipment do you need for the Lateral MID Air Raises with Palm Switching?
None. The Lateral MID Air Raises with Palm Switching is a bodyweight exercise, so you can do it anywhere.
What workout day should the Lateral MID Air Raises with Palm Switching go on?
It belongs on push day in a push/pull/legs routine.
What are some Lateral MID Air Raises with Palm Switching variations and alternatives?
Similar exercises include the Backhand Raise, Outward Hand Wave, Standing Palm Slice and Standing Switching Vertical Stacked Hand.
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