器械坐姿侧平举动作要领 —》我雷锋 我翻译
Begin by selecting the weight you wish to use on the stack of a lateral raise machine.
Adjust the seat height and sit facing the machine with your feet flat on the floor around shoulder width apart.
Secure your arms in the padding and grip the handles. Look straight ahead. You are now ready to begin the exercise.
With a bend in the elbows and moving only at the shoulders, begin pushing the weight up until your forearms are just above parallel.
Contract your shoulders at the height of the movement and begin slowly lowering the weight using the same semicircle motion you used raise it.
Repeat this movement for desired reps.
As this is an isolation movement, form is more important that weight.
Keep the delts under strain by using strict form.
Use a full range of motion.
Keep your body as still as possible throughout the movement, moving only at the shoulders.