Lateral Deltoid

WITH M1

Lever Lateral Raise

Instructions

Preparation

Sit in machine with arms against padded levers. Grasp handles if available and position elbows to each side of body.

Execution

Raise arms to sides. Return and repeat.

Comments

If necessary, lean forward slightly to keep elbows directly lateral to body.

Muscles

Target: The primary muscle intended for exercise.

• Deltoid, Lateral (Shoulder (Side), Side Delts)

  

   

Synergists: A muscle that assists another muscle to accomplish a movement.

• Deltoid, Anterior (Shoulder (Front), Front Delts)

  

   
• Supraspinatus (Rotatory Cuff, Shoulder)

  

   
• Trapezius, Middle (Back (Upper), Traps)

  

   
• Trapezius, Lower (Back (Middle), Lower Traps)

  

   
• Serratus Anterior, Inferior Digitations (Serratus Magnus, Boxer's Muscle)

   

   

Stabilizers: A muscle that contracts with no significant movement to maintain a posture or fixate a joint.

• Trapezius, Upper (Shoulder (Upper), Upper Traps)

  

   
• Levator Scapulae (Shoulder (Upper), Neck (Rear))

  

WITH M3

Cable One Arm Lateral Raise

Instructions

Preparation

Grasp stirrup cable attachment. Stand facing with side of resting arm toward low pulley. Grasp ballet bar if available.

Execution

With elbow slightly bent, raise arm to side away from low pulley until elbow is shoulder height. Lower and repeat.

Comments

Maintain fixed elbow position (10° to 30° angle) throughout exercise.

Muscles

Target: The primary muscle intended for exercise.

• Deltoid, Lateral (Shoulder (Side), Side Delts)

  

   

Synergists: A muscle that assists another muscle to accomplish a movement.

• Deltoid, Anterior (Shoulder (Front), Front Delts)

  

   
• Supraspinatus (Rotatory Cuff, Shoulder)

  

   
• Trapezius, Middle (Back (Upper), Traps)

  

   
• Trapezius, Lower (Back (Middle), Lower Traps)

  

   
• Serratus Anterior, Inferior Digitations (Serratus Magnus, Boxer's Muscle)

   

   

Stabilizers: A muscle that contracts with no significant movement to maintain a posture or fixate a joint.

• Trapezius, Upper (Shoulder (Upper), Upper Traps)

  

   
• Levator Scapulae (Shoulder (Upper), Neck (Rear))

  

 

• Wrist Extensors (Forearm (outer or back), Hand Extensors)

  

   

 

Cable Upright Row

Instructions

Preparation

Grasp cable bar with a shoulder width or slightly narrower overhand grip. Stand close to pulley.

Execution

Pull bar to neck with elbows leading. Allow wrists to flex as bar rises. Lower and repeat.

Muscles

Target: The primary muscle intended for exercise.

• Deltoid, Lateral (Shoulder (Side), Side Delts)

  

   

Synergists: A muscle that assists another muscle to accomplish a movement.

• Deltoid, Anterior (Shoulder (Front), Front Delts)

  

   
• Supraspinatus (Rotatory Cuff, Shoulder)

  

   
• Brachialis (Arm (Side), Lower Biceps)

• Brachioradialis (Forearm (Upper-outer), Supinator longus (out dated))

• Biceps Brachii (Arm (Front), Biceps, Biceps Cubiti)

  

   
• Trapezius, Middle (Back (Upper), Traps)

  

   
• Trapezius, Lower (Back (Middle), Lower Traps)

  

   
• Serratus Anterior, Inferior Digitations (Serratus Magnus, Boxer's Muscle)

   

   
• Infraspinatus (Rotatory Cuff, Back)

• Teres Minor (Rotatory Cuff, Back)

Stabilizers: A muscle that contracts with no significant movement to maintain a posture or fixate a joint.

• Trapezius, Upper (Shoulder (Upper), Upper Traps)

  

   
• Levator Scapulae (Shoulder (Upper), Neck (Rear))