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Plate-Loaded Lateral Raise

IntermediateStrengthTier T3

You sit in a lateral raise machine with your elbows against the pads close to your body. You push the pads out and up to the side, then lower them.

Targets: Shoulder
Muscles: Deltoids

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

machines

Gym

  • gym machine (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A man seated on the machine, both elbows resting against padded arms close to his torso, weight plates loaded at the base.

    Step 1 of 3

    Sit on the machine with both elbows resting against the elbow pads, upper arms held close against your torso.

  2. The same man, both arms now extended out to the sides, the elbow pads carried outward with them.

    Step 2 of 3

    With a controlled motion, push the elbow pads out until your arms are fully extended out to the sides.

  3. A man seated on the machine, both elbows resting against padded arms close to his torso, weight plates loaded at the base.

    Step 3 of 3

    Sit on the machine with both elbows resting against the elbow pads, upper arms held close against your torso.

Breathing

  • Breathe naturally throughout both the starting and extended positions.

Safety Information

Adjust the seat to allow for proper body positioning before loading the machine, rather than beginning from a seat height that puts the elbows out of line with the pads. Push the elbow pads out and return them with a controlled motion throughout, rather than using a fast or jerky swinging motion to carry the arms out. Stop and lower the elbow pads with control if you feel pain, pinching, or numbness in the shoulder or neck at any point during the raise. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.