Side raises are an exercise to train your shoulders. They hit the middle part of your shoulder optimally and make your shoulders look broad. The one-armed version allows you to concentrate on just one side. You can do this exercise to compensate for muscular imbalances. The machine version is suitable for beginners as the movement is guided.
Adjust your sitting position and sit on the seat. Position your left elbow on the elbow pad and grasp the handle (if available) with an overhand grip (palm facing down).
2
Bring your left arm up to the side until it is about 90° away from your upper body. Hold the position briefly and exhale.
3
Slowly bring your arm back to your body in a controlled manner. Breathe in as you do so.
4
One repetition has now been completed. Repeat this process for the specified number of repetitions with the left side first and continue with the right side after a 60-second break.
Tip
Engage your core muscles and keep your back straight throughout the exercise. Spread your arms out at approx. 90° to your upper body, but no further. Imagine that you are lifting your elbows upwards as you spread your arms. If you can't get your arms all the way up for the last few repetitions, continue working on the lower section.
Muscle groups
Primary
Shoulder (lateral / middle)
Secondary
—
Tertiary
—
Equipment
Lateral raise machine
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