Lateral Raise Machine

This machine virtually duplicates the freeweight version of the side lateral raise. Some people prefer using a machine because it requires less concentration; others like using freeweights because it may be more comfortable for them, and they maintain a bit more control. Try both and you can make the call.

Here is how you properly perform a lateral raise:

2. Position your upper arms against the arm pads, and lay your upper body against the back pad. The arms should extend straight down, and your elbows should be bent to 90[° with the palms facing in.

3. Keep the arms fairly straight, and raise them away from the body until they are parallel to the floor.

4. Return the weight gradually to a position just short of the initial starting position.

The following is a list of don'ts:

> Lift the arms to a position higher than parallel.

> Allow the weight stack being lifted to slam against the remaining weight stack between repetitions.

The following is a list of do's:

> Keep your upper body and head against the back pad to reduce the strain on your neck and back.

> Keep your abdominals tight and your back erect.

The Least You Need to Know

>- The small muscles in your shoulders play a large role in your appearance and your performance on the playing field.

Broad shoulders make your waist and hips look slimmer.

>- Using a combination of isolating and pressing movements is the best way to build your delts.

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