Description
Lateral raise to target the middle deltoid with continuous tension.
01 · Setup
Set up the movement
- Set the pulley to a low position before starting.
- Keep your torso stable, shoulders down and elbows slightly bent.
- Keep your wrists neutral and hands aligned.
- Start with your arms close to your body, without momentum.
02 · Execution
Perform the rep
- Raise your arms to the sides at a controlled tempo.
- Contract near the horizontal position.
- Lower slowly into a controlled stretch.
- Maintain continuous tension and control the return into the stretch.
Technique cue
Lead with your elbows without cheating with your torso.
Common mistakes- swinging the torso for momentum
- raising the shoulders
- raising too high
- letting the load drop on the way down
- letting the load pull back suddenly
Safety notes
Risks of poor execution
- Excessive momentum can overload the shoulder and neck.