🚨 Shoulder Workout
✅ Lateral Raise Machine
✅ Machine lateral raise effectively isolates and stimulates the lateral head of the deltoid to impart that highly sought-after appearance of width. While the dumbbell version of this exercise is probably more popular, the machine is actually more biomechanically correct. The resistance is kept more in line with the side shoulders when using the machine.
🚨 Exercise Instructions for Machine Lateral Raises
✅ STARTING POSITION (SETUP): Sit down on the machine’s chair and place your elbows on the inside of the rollers or pads and grab the handles (if applicable) with the palms facing inwards. In other words, begin with your elbows bent, arms on the pads, upper arms down at your sides, and the weight off the stack to provide tension. Your arms should be flexed approximately 90 degrees.
✅ MOVEMENT (ACTION): Contract your deltoids to slowly raise the arms outward and upward until they are parallel with the floor. Keep your forearms flush against the pads throughout the movement, your feet on the floor and your back pressed against the pad. Slowly return to the starting position with the arms stopping a couple of inches from your sides.
🚨 Muscles Involved in Machine Lateral Raises
Side machine raises primarily work the side (lateral) shoulders but the front and rear shoulders as well as the traps, also come into play. If raising the arm above horizontal, the upper portion of the trapezius also becomes involved. More precisely:
- Main muscles: deltoid (middle), supraspinatus;
- Secondary muscles: deltoid (front and rear), trapezius and serratus anterior (especially from
90 to 150º), biceps (long head), subscapularis;
- Antagonists: latissimus dorsi, pectoralis major (lower), teres major and minor, triceps (long head), biceps;
🚨 The Lateral Raise: How To Do It
🔥 How to Side Lateral Raise:
- Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position.
- While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
- Lower the dumbbells back down slowly to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
✅ Variation: This exercise can also be performed sitting down.