Machine Laterals

Machine Laterals
Performance Description: 

Properly positioning the apparatus is extremely important. The seat should be adjusted to proper height so the arms start in a down position, one should not have to lean forward or begin with the arms partially up.

  1. Once the seat is properly positioned, grab each handle.
  2. Position the outside of the elbows firmly against the pads.
  3. Rotate the elbows up and away from the body (begin inhaling).
  4. Bring the elbows as high as they can physically go.
  5. Lower the elbows back down toward the body while exhaling.
  6. Repeat steps 3-5
Video: 
Primary Muscle(s): 
Shoulders (Deltoid: Lateral)
Secondary Muscle(s): 
Outer Back (Supraspinatus)
Shoulders (Deltoid: Anterior)
Shoulders (Deltoid: Posterior)
Upper Back (Trapezius)
Tertiary Muscle(s): 
Biceps (Biceps Brachii: Long 'Outer' Head)
Biceps (Brachialis)
Outer Back (Teres Major)
Outer Back (Teres Minor)
Things To Look Out For: 

If the apparatus is not properly setup, injury can occur from over extending the shoulders, especially at the peak of the motion.

Level: 
Beginner
Exercise Position(s): 
Seated