ClapMove · clapmove.com
Exercise handout — move better, feel better.
Foam Water-Dumbbell Lateral Raise
You stand in chest-deep pool water holding a foam water dumbbell in each hand. You lift both straight arms out to the sides, then lower them.
Stop if
Stop and ask a clinician or qualified coach if pain occurs or the dumbbells cannot be controlled.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
No equipment needed
Dosage
3
Sets
8
Reps / Time
60 sec
Rest
controlled
Tempo
Step-by-Step Guide
Set up
- Stand in calm, chest-deep water with the feet flat and shoulder-width apart and the knees very slightly bent, holding a foam dumbbell in each hand with the arms straight down at the sides and the palms facing the body.
- Keep the body upright and still on the pool floor; only the two arms move.
Step 1 of 3
Stand in chest-deep water with your feet shoulder-width apart, holding a foam dumbbell in each hand with your arms straight down at your sides and your palms facing your body.
Step 2 of 3
Keeping your arms straight but not locked, lift the dumbbells out to your sides until they reach shoulder height.
Step 3 of 3
Stand in chest-deep water with your feet shoulder-width apart, holding a foam dumbbell in each hand with your arms straight down at your sides and your palms facing your body.
What you should feel
The water gives smooth resistance in both directions.
Safety Information
Keep control of the movement, starting with smaller, lighter foam dumbbells. Stand on the pool floor in calm, clear pool water, avoid swimming, jumping or deep-water work, and make sure the pool depth and safety supervision are suitable. If a shoulder, neck, back or balance problem is present, or if the movement causes pain or the dumbbells cannot be controlled, stop and ask a clinician or qualified coach before trying it. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.