Sit at a machine, grasping the handles:
- Inhale and raise the elbows to horizontal
- Exhale at the end of the movement.
This exercise uses the deltoid (focusing most of the effort on the middle deltoid) and the supraspinatus, located under the deltoid. If raising the arm above horizontal, the upper portion of the trapezius also becomes involved.
Comment: This is an excellent beginning exercise because you don't have to worry about your form or positioning, and it allows long sets of repetitions.
Variations:
- Cable Lateral Raises: Stand next to a cable machine with a D-handle attached to the low pulley. Grasp the handle with your outside hand and lift it up to shoulder height, keeping your arm straight and your palm facing down. Lower the handle back down and repeat for the desired number of reps, then switch to the other side.
- Dumbbell Lateral Raises: Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your body. Lift the weights out to the side to shoulder height, keeping your arms straight and your palms facing down. Lower the weights back down and repeat for the desired number of reps.
- Plate Lateral Raises: Hold a weight plate with both hands, with your palms facing each other and the plate held in front of your thighs. Lift the plate out to the side to shoulder height, keeping your arms straight and your palms facing down. Lower the plate back down and repeat for the desired number of reps.
- Resistance Band Lateral Raises: Stand on a resistance band with your feet shoulder-width apart and grasp the band with both hands, palms facing each other. Lift the band out to the side to shoulder height, keeping your arms straight and your palms facing down. Lower the band back down and repeat for the desired number of reps.
