Lateral raise, leaning forward 60°
Shoulders
Description
Lateral raise with a straight (pronated) grip, leaning forward 60°. The steep forward lean transforms the movement into a rear deltoid fly, targeting the posterior deltoids, rhomboids, and lower trapezius.
Execution technique
1. Set the bar or handles at the desired height on the Samson-fit machine.
2. Stand with feet shoulder-width apart, hinge at the hips to lean the torso forward approximately 60°.
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. Maintain the deep forward lean, keep the back flat, and focus on squeezing the rear deltoids throughout the hold.
6. Avoid rounding the upper back or using momentum.
2. Stand with feet shoulder-width apart, hinge at the hips to lean the torso forward approximately 60°.
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. Maintain the deep forward lean, keep the back flat, and focus on squeezing the rear deltoids throughout the hold.
6. Avoid rounding the upper back or using momentum.
Breathing
Exhale as you raise the arms laterally. During the isometric hold, maintain steady, controlled breathing without holding your breath.
Recommendations
At 60° the exercise primarily targets the posterior deltoids. Brace the core strongly to protect the lower back in the deep lean.
Contraindications
Not recommended for individuals with shoulder impingement, lower back issues, or rotator cuff injuries.
Parameters
| Muscle group | Shoulders |
|---|---|
| Muscle weight (% of body mass) | 0.15% |
| Tech coefficient | 0.65 |
| Isometric | Yes |
Load formula
Max force:
Fmax = m × wmuscle × kpersonal × ktech
Where:
- m — body weight
- wmuscle = 0.15 (Shoulders)
- ktech = 0.65