sivuttaisnostot

Sivuttaisnostot, also known as lateral raises in English, are a common exercise in strength training that primarily targets the deltoid muscles, specifically the medial (side) head. This exercise is performed by lifting weights away from the body in a sideways motion, extending the arms outwards until they are roughly parallel to the floor. The movement is typically done while standing, though variations exist for seated or bent-over positions.

The purpose of sivuttaisnostot is to develop shoulder width and definition, contributing to an overall balanced physique. It is an isolation exercise, meaning it focuses on a single joint and muscle group. Proper form is crucial to maximize effectiveness and prevent injury. This includes maintaining a slight bend in the elbows throughout the movement, avoiding momentum by controlling the weight on both the upward and downward phases, and keeping the shoulders down and back.

Sivuttaisnostot can be performed with dumbbells, barbells, resistance bands, or cable machines. The weight used should be challenging enough to fatigue the target muscles within a typical rep range of 8-12 repetitions, but not so heavy that it compromises form. Over time, increasing the weight or repetitions can lead to muscle hypertrophy and strength gains in the shoulder girdle. This exercise is a staple for individuals looking to enhance the appearance and function of their shoulders.