Machine Lateral Raise

준비 자세

1. 01Adjust the seat so the pivot of the machine lines up with your shoulder joints.
2. 02Sit tall with your chest against or back against the pad per the machine design.
3. 03Place the arms under or against the pads with elbows softly bent.
4. 04Set a light first working weight; this lift punishes ego loading.

수행

1. 01Raise the arms out to the sides by driving through the elbows, not the hands.
2. 02Stop when the upper arms reach roughly parallel to the floor.
3. 03Pause briefly at the top without shrugging.
4. 04Lower slowly back to the start without letting the stack touch down between reps.

체크포인트

• -Elbows lead the movement, staying slightly above the wrists.
• -Torso stays still; no rocking to start the rep.
• -Traps stay relaxed while the delts do the work.
• -The weight stack stays under tension at the bottom.

흔한 실수

• -Raising the arms above shoulder height and shifting load to the traps.
• -Using a jerk from the torso to break the weight off the stack.
• -Letting the elbows drop so the forearms push the pads.
• -Loading too heavy and cutting the range short.