Seitheben mit Kurzhanteln

So führst du sie aus

1. 1Preparation and positioning. Stand upright, feet stable, dumbbells at your sides/slightly in front of the thighs. Ribs over pelvis, shoulder blades neutrally mobile.
2. 2Starting position. Arms long with a slight elbow bend; don't rest the dumbbells on your thighs. A long neck.
3. 3Concentric phase. Raise the upper arms out to the side and slightly forward. The elbows lead, the dumbbells follow. No hip/knee jerk, raising to roughly shoulder height or the highest pain-free, controlled point.
4. 4End position / lockout. A brief, controlled pause; the arms don't need to be exactly horizontal. The shoulder blades may rotate upward — don't aggressively force the shoulders down.
5. 5Eccentric phase. Lower under control over 2–4 seconds, letting the dumbbells settle before the next rep. Don't drop into the bottom stop.
6. 6Breathing and bracing. Exhale on the way up, inhale on the way down; a moderately braced torso — no need to hold your breath hard.
7. 7Valid rep. A constant elbow angle, a defined target height, no knee/hip/torso movement, a controlled shoulder blade motion, and a full return.

Häufige Fehler

• Load too heavy

  Korrektur: Reduce the load significantly — a knee/hip jerk is the tell.

• The hand leading instead of the elbow

  Korrektur: "Lead wide with the elbows" instead.

• Thumbs aggressively pointed down

  Korrektur: A neutral, scapular-plane position works just as well and is more comfortable.

• Shoulder blades pinned rigidly down

  Korrektur: Let the shoulder blade move naturally with the arm.

Sicherheit

• Schulter: die Abduktion wird direkt belastet — einen schmerzfreien, freigegebenen Bewegungsumfang nutzen.
• Verminderte Knochendichte: geringe Last, aber eine fallende Kurzhantel bleibt ein Risiko — eine leichte Last nutzen oder eine fachliche Freigabe einholen.

Progressionen & Alternativen

• RegressionDumbbell Lateral Raise with a lighter dumbbell / partial range— The same exercise, just lighter or shorter range, if full range isn't controllable yet.
• ProgressionDumbbell Lateral Raise with microloading/more reps— Add small load increments or reps once you're at the upper rep range with 2 reps in reserve.
• AlternativeStehendes Schulterdrücken mit Langhantel— A compound overhead press if general pressing strength is the goal instead of isolation.