Mid Air Lateral Raises with Switching Palms
Expert Advice
Control the motion and focus on engaging your shoulder muscles throughout the exercise to improve muscle activation and prevent momentum from taking over.
How-to-do Steps
- Stand with your feet shoulder-width apart and arms at your sides.
- Jump slightly and simultaneously raise your arms out to the sides to shoulder height, palms facing down.
- While in mid-air, quickly switch your palms to face up before landing.
- Land softly and immediately jump again, switching your palms back to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Mid Air Lateral Raises with Switching Palms primarily targets the Shoulders, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders70%
Secondary
Abs30%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Mid Air Lateral Raises with Switching Palms work?
Mid Air Lateral Raises with Switching Palms primarily targets the Shoulders. Secondary muscles involved include Abs. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Mid Air Lateral Raises with Switching Palms?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Mid Air Lateral Raises with Switching Palms suitable for beginners?
Mid Air Lateral Raises with Switching Palms is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
