Single-Arm Plate-Loaded Lateral Raise

The plate-loaded machine lateral raise worked one arm at a time, so each side lifts its own load and the two can be trained to the same standard.

How to do it

1. Set the seat height so the pad pivot lines up with your shoulder, and load only the side you are about to work.
2. Sit with your back flat against the pad and place the outside of your working upper arm against its pad.
3. Hold the handle on the free side or rest that hand in your lap, and keep your torso square to the seat.
4. Push the working arm out and up against the pad until the upper arm is level with your shoulder, then lower it under control.
5. Complete all the repetitions on that side, then load and work the other side.

Tips

• Match the sides on the weaker arm, not the stronger one. Working one side at a time only tells you about an imbalance if you let the weaker side set the number.
• Do not let the torso tip toward the working side. With load on one arm only, the machine no longer balances itself and leaning turns the raise into a side bend.
• Start with the weaker arm so it sets the target, and give both sides the same rest.

Muscles

Primary: Side deltoid

Secondary: Front deltoid, Traps