Machine Lateral Raise (Plate-Loaded)
The lateral raise in a plate-loaded lever machine, seated against a reclined pad; the upper arms drive two padded levers out to shoulder height.
How to do it
Setup
Seated with the back on the pad, elbows bent, the outsides of the arms against the lever pads.
Steps
- Drive the levers out and up until the elbows reach shoulder height.
- Keep the back on the pad and the fists loose.
- Lower the levers under control until the plates almost touch down.
Common mistakes
Back peeling off the pad to heave the levers: stay against it and take a plate off. Elbows climbing above the shoulders: stop at shoulder height, before the upper traps join. Letting the plates crash down between reps: control the descent and keep the tension.
Breathing
Exhale opening the arms, inhale lowering.
