Monday, September 5, 2011

Great Chest and Whole Body Workouts: How To Do Lateral Raise With Machine



Last fall I showed you how to perform the dumbbell lateral raise. Today I'm going to show you a different version of lateral raise exercise. Instead of using free weights, you're going to use a machine. You might be asking yourself why you need to learn a different method. The answer comes down to practicality. Some benefits of doing the machine lateral raise include:

  • sculpted shoulders
  • alternative means of doing the exercise if free weights aren't available
  • improved upper body strength
How To Do The Lateral Raise With Machine

You'll need access to a lateral raise machine for this exercise. You need to start out with a warm up set, this helps to circulate blood to your muscles and gives you a feel for the exercise. Stand up straight with your feet spaced shoulder width apart. Make sure that you're facing the machine. Take a handle grip in each hand. At this point your palms will be nearly touching. Now use your shoulder muscles to raise your arms until they're parallel to the floor. Hold for a moment then lower your arms down again. Repeat this ten more times before adding more weight.

It's important to know that some machines come with elbow pads, others don't. With these machines, you must place your elbows on the pads and push your arms away from your sides; this means that your elbows will be doing much of the work. I prefer the method where your deltoid muscles are doing most of the heavy lifting, while giving the muscles in your upper back a workout, too.

Other machines are equipped for the seated position and often times you'll have to place your back against a support which causes you to face away from the machine. There's nothing wrong with the seated lateral raise machine, but you're doing less work if you're in a seated position.

Regardless of which type of machine available, you need to add weight in to become stronger. Add weight in five to ten pound increments; to build strength you should be performing between four and six reps per set (five sets tops). If you just want to tone your shoulders, exercising in the range of ten to fifteen reps per set is where you want to be.

You get out of life what you put into it. This applies to study, career, relationships and exercise. To reach your full potential, do your best and don't ever stop.

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