SahiKasratसही कसरत
हिंदी

Water Bottle Lateral Raise

  • 🧴 Household items
  • At home
  • Beginner

Hold filled water bottles and lift your arms out to the side up to shoulder height. The easiest way to start training shoulders at home.

⏳ Trainer review pending — follow carefully and ask a trainer if you are unsure.

🖼️ Step-by-step pictures coming soon

How to do it

  1. Stand tall with feet hip-width apart. Hold a filled bottle in each hand, arms by your sides, palms facing in.
  2. Keep a small bend in your elbows and gently tighten your stomach.
  3. Slowly lift both arms out to the sides until they reach shoulder height — no higher.
  4. Pause for 1 second at the top.
  5. Lower your arms slowly over 2–3 seconds.

Breathing: Breathe out as you lift, breathe in as you lower.

How much to start with: 2–3 sets × 10–15 reps

❌ Common mistakes

  • Swinging or bouncing your body to throw the arms up.
  • Shrugging your shoulders up towards your ears.
  • Lifting your arms higher than your shoulders.

⚠️ Safety

  • Stop if you feel a pinch or sharp pain in your shoulder. Make sure the bottle caps are tight.

Muscles worked

Main: Shoulders

Also works: Upper Back

Next step (a bit harder)Dumbbell Lateral Raise

More ways to train Shoulders

Band Lateral Raise Stand on a resistance band and lift your arms out to the side. Light, cheap and easy to keep at home.
  • ➰ Resistance band
  • At home / At the gym
  • Beginner
 Pike Push-up A push-up with your hips raised in an upside-down V. The best no-equipment shoulder exercise. Try it once regular push-ups feel comfortable.
  • 🙌 No equipment
  • At home / At the gym
  • Some experience
 Seated Dumbbell Shoulder Press Pressing dumbbells overhead while seated. Sitting supports your lower back, so it is a good way to start.
  • 🏋️ Dumbbells
  • At home / At the gym
  • Beginner
 Shoulder Press Machine The easiest shoulder machine in the gym. The machine guides the path, so you don't need to worry about balance.
  • ⚙️ Gym machine
  • At the gym
  • Beginner
 Standing Barbell Overhead Press Pressing a bar overhead while standing. It needs balance from your stomach and whole body as well as your shoulders. Try it only after dumbbell presses feel comfortable.
  • 🏋️‍♂️ Barbell
  • At the gym
  • Some experience