Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredMachine
  • MechanicsIsolation
  • Force TypePush
  • Experience LevelBeginner
  • Secondary Muscles
    None
Target Muscle Group

Shoulders

Shoulders Muscle Anatomy Diagram

Machine Lateral Raise Instructions

  1. Begin by selecting the weight you wish to use on the stack of a lateral raise machine.
  2. Adjust the seat height and sit facing the machine with your feet flat on the floor around shoulder width apart.
  3. Secure your arms in the padding and grip the handles. Look straight ahead. You are now ready to begin the exercise.
  4. With a bend in the elbows and moving only at the shoulders, begin pushing the weight up until your forearms are just above parallel. 
  5. Contract your shoulders at the height of the movement and begin slowly lowering the weight using the same semicircle motion you used raise it.
  6. Repeat this movement for desired reps.

Exercise Tips:

  1. As this is an isolation movement, form is more important that weight.
  2. Keep the delts under strain by using strict form.
  3. Use a full range of motion.
  4. Keep your body as still as possible throughout the movement, moving only at the shoulders.
4 Comments
Umair
Posted on: Sat, 10/25/2014 - 10:17

thanx

Umair
Posted on: Wed, 10/22/2014 - 10:32

hi, this machine is not available in my gym, what should i do in replacement ?

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Steven
Posted on: Wed, 10/22/2014 - 12:24

Dumbbell lateral raise.

Umair
Posted on: Wed, 10/22/2014 - 10:31

hi, This machine is not available in my gym, which exercise I should do in replacement of this?

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