Plate-Loaded Lateral Raise

A seated lateral raise on a plate-loaded machine, where pads bear against the upper arms so the side deltoids lift the load without the hands gripping it.

How to do it

1. Set the seat height so that the pivot of the arm pads lines up with the point of your shoulders when you sit down.
2. Load the plate horns evenly on both sides and sit with your back flat against the pad.
3. Place the outside of your upper arms against the pads with your elbows bent and your arms hanging down.
4. Push out and up against the pads until your upper arms are roughly level with your shoulders.
5. Lower under control until your arms are back at your sides, and repeat for the desired number of repetitions.

Tips

• Set the seat first. If the pivot sits below your shoulder the pads drive your arm across your body instead of out to the side, and the side deltoid stops being the muscle doing the work.
• Push with the arm, not the hand. The handles are there to stop your arms sliding off the pads -- gripping hard pulls the biceps and forearms into a raise that should be all deltoid.
• Stop at shoulder height. Going higher hands the last part of the rep to the traps, and the machine will happily let you.

Muscles

Primary: Side deltoid

Secondary: Front deltoid, Traps