How many dumbbell second-position lateral pulses should a beginner do?

Two sets of 15 to 20 small pulses is a good starting dose with a light pair of dumbbells, since the constant tension in this position fatigues the shoulder fast. Add a third set before moving up in weight.

What can I use if I do not have dumbbells for the second-position lateral pulse?

Small water bottles, canned goods, or a light resistance band anchored under both feet all work. Since the weight is meant to be light here, almost any household item you can hold securely in each hand will do.

What is the dumbbell second-position lateral pulse good for?

It builds shoulder endurance and a rounded look to the middle deltoid using light weight and constant tension rather than heavy loading, suiting anyone easing into shoulder work or finishing a session. It is a poor choice if you already have shoulder impingement pain when the arm sits out near shoulder height, since that is the exact position this move holds you in.

Beginner

Dumbbell Second-Position Lateral Pulse

Borrowed from barre and ballet second position, this move holds light dumbbells out to the sides near shoulder height and pulses them through a short arc. The middle deltoid works isometrically the whole time and concentrically on every tiny lift, which is what produces the signature shoulder burn. It is a great low-skill finisher for building shoulder endurance and tone.

Equipment: Dumbbell
Body part: Shoulder
Type: Strength
Browse by muscle: Deltoid Middle
Browse by movement: Shoulder Raise

How to do it

1
Stand tall holding a light dumbbell in each hand at your sides, palms facing your thighs.
2
Raise both arms straight out to the sides to just below shoulder height, elbows softly bent.
3
Hold this wide second position with the wrists level with the elbows.
4
Pulse the dumbbells up and down through a small two to three inch range without dropping the arms.
5
Keep the shoulder blades pulled down and the chest tall throughout.
6
Maintain steady breathing and continue for the prescribed time, then lower slowly.

Tips

Think about reaching wide out of the fingertips rather than lifting up, to keep tension on the middle delt.
Do not let the arms drift forward; keep them stacked over the sides of the body.
If the traps start to burn more than the shoulders, lower the weight and reset your posture.
Raise the pinky slightly higher than the thumb only if it stays pain-free, otherwise keep the hand level.

Variations

Common mistakes

The shoulders creep up toward the ears with every pulse, turning a middle-delt exercise into a trap shrug.
Leaning the torso side to side to help launch the arms up borrows momentum instead of using the shoulder muscle.
The arms sink lower than shoulder height as the set goes on, so the last several reps barely graze second position at all.
Locking the elbows straight instead of keeping them softly bent transfers strain toward the elbow joint.

Frequently asked

How many dumbbell second-position lateral pulses should a beginner do?: Two sets of 15 to 20 small pulses is a good starting dose with a light pair of dumbbells, since the constant tension in this position fatigues the shoulder fast. Add a third set before moving up in weight.
What can I use if I do not have dumbbells for the second-position lateral pulse?: Small water bottles, canned goods, or a light resistance band anchored under both feet all work. Since the weight is meant to be light here, almost any household item you can hold securely in each hand will do.
What is the dumbbell second-position lateral pulse good for?: It builds shoulder endurance and a rounded look to the middle deltoid using light weight and constant tension rather than heavy loading, suiting anyone easing into shoulder work or finishing a session. It is a poor choice if you already have shoulder impingement pain when the arm sits out near shoulder height, since that is the exact position this move holds you in.

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