Vibration Plate Horse Stance Dumbbell Side Laterals
Horse-stance lateral raise on a vibration plate — combined isometric leg hold with shoulder work.
Level: Foundation
Primary: Shoulder
Secondary: Full Body
Movement: Isolation
Type: ISO
Equipment: Dumbbell Vibration Plate
Sports: Running Track and Field
Target muscles
The lateral deltoid drives shoulder abduction. The quads work isometrically through the horse stance. The trunk braces.
How to perform
Setup
Stand on the vibration plate in a wide horse stance with knees bent. Hold dumbbells at the sides.
Execution
Raise the dumbbells out to the sides until the arms are parallel to the floor. Lower with control. Maintain the horse stance throughout.
Common mistakes
- Coming out of the horse stance.
- Going too heavy.
- Raising too high.
- Bending the elbow more.
- Body sway.
Progressions and regressions
Regress to standing lateral raises. To progress, work for time, increase load.
Programming notes
Combined work. 3 sets of 10-12 reps, twice a week.
