Side raises with weights
Raising and lowering your arms out to the sides with weights to strengthen your shoulders and arms.
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If you feel pain, stop. If you have a recent injury or surgery, check with your doctor before you start.
The steps, in writing
Stand with a weight in each hand, arms at your sides.
Raise your arms out to the sides.
Lower your arms slowly.
Safety notes
- Start with light weights and only raise as far as you can without pain.
- If you feel any discomfort in your shoulders, stop and rest.
What you need
- light weights
Every step counts
This movement has levels: seated, holding a chair, and standing. Start at yours and stay there as long as you like — level 1 is already a complete practice, not a token version.
- Level 1 · Seated— On a firm chair, feet flat on the floorOn a firm chair, feet flat on the floor
- Level 2 · Holding a chair— Standing, holding on to a firm chairStanding, holding on to a firm chair
- Level 3 · Standing— Standing, with support nearby just in caseStanding, with support nearby just in case← this video
This exercise works your arms and shoulders with a simple movement: raising and lowering your arms out to the sides while holding weights. It is a gentle strength exercise you can do standing, at your own pace.
What Frank says
Translated from Frank’s Spanish narration.
Exercise twenty-five. Side raises with weights. One, two, three.
Related videos
Exercise 21
Leaning over the table
Rest your hands on the table and lean your chest towards it to gently open your arms and chest.
Watch the video
Exercise 23
Alternating forearm raises
Lifting your forearms one at a time to strengthen your arms and wrists.
Watch the video
Exercise 24
Both forearms up together
Lift both forearms at once to strengthen your arms and wrists.
Watch the video
Want to go deeper?
The complete method is in My Yoga Process, Frank Calber’s book.