Instructions: Sit down on a side lateral machine and be sure that your seat is adjusted
so your arms are at a 45-degree angle against the padded rotating bars of the machine. Cross
your feet and keep your back against the back pad. Grab the handles attached to the front of
the padded bars with a relaxed hand grip. Keep your hands relaxed throughout the entire
movement. Next, using your deltoid muscles push your elbows against the pads and raise the
bars out from your side to eye level. Pause and hold there for one second and contract your
deltoids. Lower the bars back down to the starting position and repeat for the number of
Note Some of the newer machines are designed to
lean into a chest and sternum pad instead of leaning back into a back pad. Both machines are
designed to work in the same manner.
Don't swing the weights up. Use a slow controlled movement throughout the exercise. Don't turn your head
while exercising. This can cause neck injuries.