How to Perform Machine Bent Over Lateral Raises

A large and muscular upper back area and shoulders is a look that many seek. Normally you would have to work out each set of muscles individually, but thanks to exercises such as the bent over later raise, you can now target the upper back area and shoulders with just one exercise. Try out the machine version of the bent over lateral raise the next time you are in the gym.

Instructions

1. Find the bent over lateral raise machine in your gym. This machine will look like a seat attached to a weight stack, with two loose handles sitting under the seat. The handles appear loose, but they are set that way to allow a more free movement of the lateral raise when you are completing the exercise.

2. Adjust the seat height so that it is not too low or not too high for you. When you sit in it, you will be able to feel if it is too uncomfortable for you. Then add some weights--start off with a light weight in order to avoid injury.

3. Place yourself on the seat and sit back with your back flat against the seat. Put your feet flat on the floor and bend over so that your chest is near your knees or resting on your knees. Grasp the handles below your seat. This will be your starting position.

4. Raise your hands outward and away from your body until they come to about head level. You will start to feel a tightness and contraction in your upper back and shoulder muscles. Hold this position for about a second.

5. Lower your arms back slowly to your starting position. Repeat for at least 8 more repetitions.