Things You'll Need:
- Lateral raise machine
-
Step 1
Look for the lateral raise machine in your gym. This machine will have a weight stack attached to arm pads and handles. Your arms will be on the inside of arm pads that will sit on the outside of your bicep, while further down you will find handles for your hands to grip while you are performing the movement. This machine will also have an adjustable seat attached for you to move up and down until you have found a comfortable position.
-
Step 2
Adjust the seat height so that it is not too high or too low. When you sit in the chair you should be able to easily slip your arms under the arm pad and grab the handles. When you have got the chair adjusted to a comfortable position then add a light weight to the weight stack. Start off with an extremely light weight as this is a particularly tough exercise to perform and to master.
-
Step 3
Sit down in the chair and place your feet flat on the ground. Make sure to keep your abs and your back as tight as possible and only allow your arms to be moving throughout the exercise. This will allow you to get the most out of the exercise as well. Slip your arms under the pads and place your hands on the hand grips. Once you are in this position then you are ready to begin. This will be your starting position.
-
Step 4
Push and press the weight outward and away from your body. Your elbows should be moving upwards and away from your body. Once your elbows get to about ear level then you should begin to feel a tightness and contraction in your shoulder muscles, especially the upper and outer area of your shoulder. When you feel this tightness and contraction then hold it for a split second to a second.
-
Step 5
Slowly return your arms back to the starting position and repeat for at least 8 more repetitions. Be sure to thoroughly stretch your arms and shoulder before and after doing the movement. This is hard exercise to get used to if you have never done it before, so do your best to complete it in as slow and controlled a motion as possible. You may want to do this towards the end of your shoulder work out as you would have already warmed up your shoulders by doing other exercises.
