Lateral raise, standing, straight grip
Shoulders
Description
Lateral raise with a straight (pronated) grip on the barbell bar or machine handles, standing upright. The isometric hold targets the lateral deltoids with minimal assistance from the anterior or posterior heads.
Execution technique
1. Set the bar or handles at the desired height on the Samson-fit machine.
2. Stand with feet shoulder-width apart, knees slightly bent, core engaged.
3. Grip the bar or handles with an overhand grip, palms facing away from you.
4. Raise the arms laterally to the target position and apply maximal isometric force.
5. Keep your torso upright, maintain a slight bend in the elbows, and lead with the pinkies throughout the hold.
2. Stand with feet shoulder-width apart, knees slightly bent, core engaged.
3. Grip the bar or handles with an overhand grip, palms facing away from you.
4. Raise the arms laterally to the target position and apply maximal isometric force.
5. Keep your torso upright, maintain a slight bend in the elbows, and lead with the pinkies throughout the hold.
Breathing
Exhale as you raise the arms laterally. During the isometric hold, maintain steady, controlled breathing without holding your breath.
Recommendations
Focus on leading with the elbows rather than the hands to maximize lateral deltoid activation. Avoid shrugging the shoulders.
Contraindications
Not recommended for individuals with shoulder impingement or acromioclavicular joint injuries.
Parameters
| Muscle group | Shoulders |
|---|---|
| Muscle weight (% of body mass) | 0.12% |
| Tech coefficient | 0.8 |
| Isometric | Yes |
Load formula
Max force:
Fmax = m × wmuscle × kpersonal × ktech
Where:
- m — body weight
- wmuscle = 0.12 (Shoulders)
- ktech = 0.8