Side Laterals, (shoulder press is also
performed on this machine)
Competitor Delt Machine as shown above.
Side Laterals performed on this machine
isolate stress primarily on the medial heads
of the deltoids. Minor secondary stress is
on the anterior deltoid heads and trapezius.
Position: Adjust the seat so you can
have a full range of motion while doing the
exercise. Place your arms against the pads
and grasp the handles.
Performance: Using only deltoid
strength, raise your elbows upward in a
semi-circular arc to as high a position
possible. Return to the starting position
and repeat the exercise.
perform these four tasks, you will feel
a very powerful contraction in your
front abdominal wall. Hold this
contraction for a brief moment, return
to the starting position and repeat the
The object of this exercise is to see how
high you can raise your elbows in the
movement, rather than how high you can move
your hands. It is essential that you keep
your elbows above the level of your hand
throughout the movement.