Lateral Raise Machine

준비 자세

1. 01Set the seat so the shoulder joint lines up with the machine pivot.
2. 02Sit tall with the chest against or aligned to the pad.
3. 03Place the arms under the pads with elbows bent about 90 degrees.
4. 04Grip the handles lightly and plant the feet.

수행

1. 01Raise the arms out to the sides by driving the elbows up.
2. 02Stop when the upper arms reach parallel to the floor.
3. 03Pause briefly at the top under tension.
4. 04Lower slowly until the weight almost touches the stack.

체크포인트

• -Shoulders align with the machine pivot before the first rep.
• -Elbows lead the movement, not the hands.
• -The traps stay relaxed rather than shrugging.
• -Tension stays on the stack between reps.

흔한 실수

• -Setting the seat too low so the arc drives into the neck.
• -Heaving with momentum from the hips.
• -Raising above shoulder height and shifting load to the traps.
• -Dropping the weight on the descent.