Description
Lateral raise to target the middle deltoid with continuous tension.
01 · Setup
Set up the movement
- Set the pulley to the down position before starting.
- Stable chest, low shoulders, slightly bent elbows.
- Wrists neutral and hands aligned.
- Start with arms close to the body without momentum.
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.
- Maintain continuous tension and control the return to the 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
- let the load return suddenly
Safety notes
Risks of poor execution
- Excessive momentum can overload the shoulder and neck.