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Machine Lateral Raises: Tips for Effective Training
What are machine lateral raises?
Machine lateral raises are a key exercise for developing and strengthening the lateral deltoid muscles, contributing to a broader shoulder appearance. This movement not only improves the aesthetics of the body, but also contributes to the functionality and stability of the upper body.
Tips for Perfect Execution:
1. Initial Positioning:
- Grab the handle of the machine and place it at your side slightly in front of your legs with your palms facing down.
2. Postural Stability:
- Sit in a stable position, contract your glutes and keep your chest high. Solid posture is crucial to maximizing the effectiveness of the exercise.
3. Keep the Elbow Extended or Slightly Flexed:
- Make sure that the elbow position remains static throughout the entire movement. This ensures precise focus on the lateral deltoids.
4. Start of Movement:
- When starting the movement, imagine moving the handle of the machine towards the side walls. Keep your scapulae in a neutral position to avoid unnecessary elevations.
5. Concentric Phase:
- As the handle approaches 90 degrees, the concentric phase ends. You can pause briefly at this point before starting the eccentric phase.
6. Control on the Descent:
- During the eccentric phase, apply the same guidelines as in the climb. Control the movement, avoiding rebounds or inertia, making sure that the work is done from the target muscle.
7. Transition without Bounces:
- After completing the eccentric phase, control the change of direction. Avoid bouncing or inertia, ensuring that each repetition is executed with control and precision.
Which has benefits?
- Specific development of the lateral deltoids.
- Improved stability and strength in the upper body.
- Contributes to an aesthetically balanced appearance of the shoulders.
Incorporating these tips into your machine lateral raise routine will allow you to maximize the benefits of the exercise and reduce the risk of injury. Include them in your next workout to boost your results!