Machine Lateral Raises

Machine Lateral Raises are a shoulder exercise and primarily target the lateral deltoids. To a lesser degree, they also work the anterior and posterior deltoids.

Equipment

Exercise Rating

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Stretch
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Introduction

Machine Lateral Raises are a highly effective isolation exercise designed to target the lateral deltoid muscles, which are crucial for achieving well-rounded shoulder development. Utilizing a machine for this movement offers a controlled and stable environment, minimizing the risk of improper form and reducing the likelihood of injury. This exercise is particularly beneficial for those looking to enhance shoulder width and improve overall upper body aesthetics. By providing consistent resistance throughout the entire range of motion, machine lateral raises ensure optimal muscle activation and hypertrophy, making them an essential addition to any comprehensive shoulder training regimen.

Execution

How to Execute Machine Lateral Raises

Setup

  1. Adjust the seat height so that the handles are at shoulder level when you are seated.
  2. Sit down on the machine with your back firmly against the backrest.
  3. Grasp the handles with a neutral grip (palms facing inward).
  4. Ensure your feet are flat on the floor and your core is engaged.

Execution

  1. Begin with your arms at your sides, elbows slightly bent.
  2. Inhale and brace your core.
  3. Exhale as you lift the handles outward and upward to shoulder height, keeping your elbows slightly bent throughout the movement.
  4. Pause briefly at the top of the movement, ensuring your shoulders are not shrugged.
  5. Inhale as you slowly lower the handles back to the starting position, maintaining control.

Finishing

  1. Complete the desired number of repetitions.
  2. Carefully release the handles and stand up from the machine.
  3. Reset the machine for the next user if necessary.

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