Adjust the seat position to suit you and sit down on the seat. Position your elbows on the elbow pads and grasp the handles (if available) with an overhand grip (palms facing down).
2
Raise your arms to the side until they are at about a 90° angle from your upper body. Hold the position briefly and exhale as you do so.
3
Slowly and carefully bring your arms back toward your body. Breathe in as you do so.
4
A repetition has thus been performed. Repeat this process for the specified number of repetitions.
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.
Note: It is not a mistake to raise your shoulders at the top of the arm abduction. Raising the shoulders also trains the upper part of the trapezius and does not put less strain on the delta muscle.
Muscle groups
Primary
Shoulder (lateral / middle)
Secondary
—
Tertiary
—
Equipment
Lateral raise machine
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