Description
Lateral raise to target the middle deltoid with continuous tension.
01 · Setup
Set up the movement
- Adjust machine supports to stay aligned from start to finish.
- Stable chest, low shoulders, slightly bent elbows.
- Wrists neutral and hands aligned.
- Start with arms close to the body without momentum.
- Adjust the supports to stay aligned from start to finish.
02 · Execution
Perform the rep
- Raise your arms out to the side with a controlled tempo.
- Pause at peak contraction close to horizontal.
- Slowly lower back down to a controlled stretch.
Technique cue
Rise with the elbow, without cheating with the chest.
Common mistakes- torso balance
- rising shoulders
- range of motion too high
- uncontrolled lowering
- force an range of motion beyond your mobility
Safety notes
Risks of poor execution
- The guided trajectory reduces lateral instability.
- A forced range of motion can still overload the joints.