Lateral Raise - Cable Seated
Recommendations: 2-3 Sets, 8-12 Reps, 20-40 Wght
Beginner Side Shoulders Strength High Low Cable Machine Flat Bench Pull Gym
Purpose: This exercise strengthens the side deltoid muscle area.
Benefits: This exercise isolates the lateral delt muscle.
Sit on a supine (flat) bench in the middle between two low pulley machines. Bend over with your chest on your thighs and grasp the cable handles under the bench with palms facing inward. The right hand holding the handle from the left pulley and the left hand holding the handle from the right pulley (the cables cross). Your elbows should be slightly bent. This is the starting position. Lift the handles to the side up to about shoulder level. When the handles reach shoulder level, rotate them slightly inward as if you are pouring water. In other words, rotate your shoulders forward so the front of the dumbbells is slightly lower than the rear. This will raise your elbows slightly. Keep your elbows slightly bent and ensure that the weights come up in an arc. Exhale during this movement. Lower the handles slowly to the starting position. Inhale during this movement. Repeat for the required number of repetitions.
The deltoid is a fan shaped muscle consisting of the anterior, lateral and posterior segments. The lateral (side) deltoid or shoulder is typically used raise the arm to the side. The anterior deltoid raises the arm toward the front and rotates the arm inward. The posterior deltoid raises the arm toward the rear and rotates the arm outward.
Step 1
Sit bent over on a flat bench, cable handles held under the bench with palms facing inward.
Sit on a supine (flat) bench in the middle between two low pulley machines. Bend over with your chest on your thighs and grasp the cable handles under the bench with palms facing inward. The right hand holding the handle from the left pulley and the left hand holding the handle from the right pulley (the cables cross). Your elbows should be slightly bent. This is the starting position.
Step 2
Raise the handles to the side up to shoulder level, rotating the shoulders forward as if pouring water.
Lift the handles to the side up to about shoulder level. When the handles reach shoulder level, rotate them slightly inward as if you are pouring water. In other words, rotate your shoulders forward so the front of the dumbbells is slightly lower than the rear. This will raise your elbows slightly. Keep your elbows slightly bent and ensure that the weights come up in an arc. Exhale during this movement.
Step 3
Lower the handles slowly to the starting position.
Lower the handles slowly to the starting position. Inhale during this movement. Bend over with your chest on your thighs and grasp the cable handles under the bench with palms facing inward. The right hand holding the handle from the left pulley and the left hand holding the handle from the right pulley (the cables cross). Your elbows should be slightly bent.