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    Muscles worked: Side Deltoids

    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 reps assigned.
    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.

    Alternate exercises: Dumbbell Side laterals

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