Basketball Weight Training: How to Do the Lateral Raise Exercise

Basketball weight training is done by a large number of basketball players in an effort to increase their speed and strength and improve their game back on the court. One muscle group in particular that a lot of players tend to target is the shoulders. Having strong shoulders can help add distance to your shot, allowing you to shoot from farther from the hoop. One exercise in particular that a lot of basketball players like to do is the lateral raise exercise. Unlike a lot of other exercises, all that you need to have in order to do the lateral raise exercise is a pair of dumbbells. Make sure that you find a pair that is the appropriate weight for you, as you could possibly injure yourself if you use too much weight. Additionally, if you do not use enough weight, then you probably will not have a very effective workout.

The first thing that you need to do in order to complete the lateral raise exercise is to understand the proper set up. Like previously mentioned, you will need to find yourself a pair of dumbbells. However, you will not need a weight bench in order to do the exercise. Simply stand in place, with your legs approximately shoulder length apart. Hold one of the dumbbells in each hand and prepare to do the actual motion of the exercise.

The next thing that you need to do to begin the lateral raise exercise is to learn the motion that you will be using. Hold on to the dumbbells with your palms facing your body. Slowly lift the weights up, as if you were attempting to flap your arms. Make sure that the motion is smooth and slow, rather than simply jerking the weights up and down. Your elbows should be slightly bent during the course of the exercise. Once you have brought the dumbbells up to about shoulder height, allow them to return back down to their original position slowly, in the same manner and route that you used to bring them up in the first place. Repeat this motion until you have finished your basketball weight training.

Sources:

Sports Fitness Advisor
Women's Basketball Shoes