Lateral Raise - Standing Low Pulley
Recommendations: 2-3 Sets, 8-12 Reps, 20-40 Wght
Beginner Side Shoulders Strength High Low Cable Machine Pull Gym
Purpose: This exercise strengthens the side deltoid muscle area.
Benefits: This exercise isolates the lateral delt muscle.
Stand to the left of a low pulley cable machine. Your feet should be flat on the floor, shoulder-width apart, knees slightly bent. Grasp the cable handle with your right hand, pronated grip, coming across your body. Your elbow should be slightly bent. This is the starting position. Pull the handle, in an arc, to the side up to about shoulder level. When the handle reaches shoulder level, rotate it slightly inward as if you are pouring water. In other words, rotate your shoulder forward so the front of the handle is slightly lower than the rear. This will raise your elbow slightly. Keep your elbow slightly bent and ensure that the weights come up in an arc. Exhale during this movement. Lower the handle slowly to the starting position. Inhale during this movement. Repeat for the required number of repetitions. Stand to the right of a low pulley cable machine. Your feet should be flat on the floor, shoulder-width apart, knees slightly bent. Grasp the cable handle with your left hand, pronated grip, coming across your body. Your elbow should be slightly bent. This is the starting position. Pull the handle, in an arc, to the side up to about shoulder level. When the handle reaches shoulder level, rotate it slightly inward as if you are pouring water. In other words, rotate your shoulder forward so the front of the handle is slightly lower than the rear. This will raise your elbow slightly. Keep your elbow slightly bent and ensure that the weights come up in an arc. Exhale during this movement. Lower the handle 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
Stand to left of a low pulley machine, feet shoulder-width apart, knees slightly bent. Hold the handle in your right hand, pronated grip.
Stand to the left of a low pulley cable machine. Your feet should be flat on the floor, shoulder-width apart, knees slightly bent. Grasp the cable handle with your right hand, pronated grip, coming across your body. Your elbow should be slightly bent. This is the starting position.
Step 2
Raise the handle to the side up to shoulder level, rotating the shoulder forward as if pouring water.
Pull the handle, in an arc, to the side up to about shoulder level. When the handle reaches shoulder level, rotate it slightly inward as if you are pouring water. In other words, rotate your shoulder forward so the front of the handle is slightly lower than the rear. This will raise your elbow slightly. Keep your elbow slightly bent and ensure that the weights come up in an arc. Exhale during this movement.
Step 3
Lower the handle slowly to the starting position.
Lower the handle slowly to the starting position. Inhale during this movement. Stand to the left of a low pulley cable machine. Your feet should be flat on the floor, shoulder-width apart, knees slightly bent. Grasp the cable handle with your right hand, pronated grip, coming across your body. Your elbow should be slightly bent. Repeat as required.
Step 4
Stand to right of a low pulley machine, feet shoulder-width apart, knees slightly bent. Hold the handle in your left hand, pronated grip.
Stand to the right of a low pulley cable machine. Your feet should be flat on the floor, shoulder-width apart, knees slightly bent. Grasp the cable handle with your left hand, pronated grip, coming across your body. Your elbow should be slightly bent. This is the starting position.
Step 5
Raise the handle to the side up to shoulder level, rotating the shoulder forward as if pouring water.
Pull the handle, in an arc, to the side up to about shoulder level. When the handle reaches shoulder level, rotate it slightly inward as if you are pouring water. In other words, rotate your shoulder forward so the front of the handle is slightly lower than the rear. This will raise your elbow slightly. Keep your elbow slightly bent and ensure that the weights come up in an arc. Exhale during this movement.
Step 6
Lower the handle slowly to the starting position.
Lower the handle slowly to the starting position. Inhale during this movement. Stand to the right of a low pulley cable machine. Your feet should be flat on the floor, shoulder-width apart, knees slightly bent. Grasp the cable handle with your left hand, pronated grip, coming across your body. Your elbow should be slightly bent. Repeat as required.