Adjust your sitting position and sit on the seat. Position your elbows on the elbow pads and grasp the handles (if available) with an overhand grip (palms facing down).
2
Bring your arms up to the side until they are spread out at approx. 90° from your upper body. Hold the position briefly and exhale.
3
Slowly bring your arms 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.
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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