How to Do
How to Do Machine for Seated Lateral Raise
The seated fly exercise should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the seated fly exercise.
Beginning
Beginning Machine for Seated Lateral Raise
Hold a D-handle in one hand and stand tall with your back to a cable machine. Press your hand forwards until your arm is straight, keeping your chest up and core braced. Return to the starting position and continue for all reps, then swap arms.
Movement
Machine for Seated Lateral Raise Movement
1. Sit with your feet flat, and shoulder width apart, and adjust the seat such that your shoulders are in line with the machine's axis of rotation. On many machines, there'll be a marker (e.g., a red spot) to show you where the axis of rotation is.
2. Make sure that you're sitting fully upright, with your body perfectly aligned. Your head should be directly over your shoulders, which should, in turn, be directly over your hips.
3. Keep your upper arms and elbows in line with your torso and bend your elbows at ninety degrees. Grasp the handles and place your forearms against the arm pad, making sure that the weight is distributed along the entire length of the forearm.
4. Tighten up your abdominals to support the spine, then slowly raise your arms out to your sides. Your elbows should remain bent at 90 degrees, with your forearms still in contact with the entire arm pad. The movement should only be in your shoulders and upper arms.
5. Slowly lower the upper arms back to your side. Repeat for the required number of repetitions.
Benefits
Machine for Seated Lateral Raise Benefits
Perform this exercise in the gym.
This isolation exercise works the shoulder muscles, and in particular, the middle portion of the shoulder.
This machine is especially useful for beginners as it helps to ensure good form.
Exercise Aliases
Cable Seated Lateral Raise, Lateral Arm Raise Machine, Shoulder Lateral Raise Machine, How to Do Shoulder Raises.
