Machine Lateral Raise.

Make every rep count.

1. 01

   Select a manageable weight on the stack—this movement rewards control, not heavy loading.

2. 02

   Adjust the seat so the pads line up comfortably with your upper arms/forearms. Sit tall facing the machine, feet flat and about shoulder-width.

3. 03

   Slide your arms into the pads and grip the handles. Keep your chest up, eyes forward, and core braced.

4. 04

   With a slight bend in your elbows, raise the arms out to the sides by moving only at the shoulders. Lift in a smooth semicircle until your forearms are just above parallel with the floor.

5. 05

   Pause briefly at the top and squeeze your side delts, keeping your shoulders down and away from your ears.

6. 06

   Lower slowly along the same path until you feel a stretch, maintaining tension—don’t let the stack slam down.

7. 07

   Repeat for the prescribed reps, keeping your torso still (no swinging or leaning).