Lever Lateral Raise (Plate Loaded)

Lateral raises (also called side raises) are primarily performed to place more emphasis on the middle head of the deltoid (shoulder muscle).

In addition to the main shoulder muscle itself, various muscles around the shoulder joint are recruited to stabilize it. These include smaller stabilizing muscles such as the four rotator cuff muscles, as well as the larger trapezius, which elevates the shoulder joint.

In the arms, the biceps and triceps have a stabilizing role in keeping the position of the forearm relative to the upper arm constant. The muscles in the forearms themselves then stabilize the wrist joint to control the dumbbells or barbell.

In this variation, lateral raises are performed using a machine that allows you to concentrate more on the upper arms.

Lever lateral raise (plate loaded) execution

1
Push your elbows outward and upward. Keep the rest of your body as still as possible.
2
Finish at the point just before your shoulders feel pinched. Keep your elbows slightly below shoulder height.
3
Hold the weight here for 1–2 counts.
4
Lower your arms in a controlled manner over 2–3 counts until you feel that there is no more resistance.
5
Repeat.

Lever lateral raise (plate loaded)

Muscles involved:

Shoulder joint:

Deltoid (all heads)

Rotator cuff (subscapularis, supraspinatus, infraspinatus, and teres minor)

Trapezius

Levator scapulae

Chest:

Pectoralis major (especially upper portion)

Arms

Triceps

Biceps

Forearm muscles

Abdomen:

Rectus abdominis (straight abdominal muscle)

External oblique (external oblique abdominal muscle)

Internal oblique (internal oblique abdominal muscle)

Transversus abdominis (transverse abdominal muscle, 'corset muscle')

(Lower) back and spine:

Erector spinae

Lumbar multifidus

Quadratus lumborum

Lever lateral raise (plate loaded) setup

Adjust the seat to the correct height and sit down. When seated, the pads should be level with your elbows.
Place your elbows against the pads and your hands on the handles.

Lever lateral raise (plate loaded) technique

"For the side of the shoulder"

The deltoid muscle pulls on the upper arms from three directions. Lateral raises are usually performed by people who want to train 'the middle' of the shoulder with this exercise. However, (limited) EMG measurements show that (also) during lateral raises (with dumbbells), the anterior head performs the most work, while the posterior head works almost as hard as the middle head. However, the difference between the contribution of the different heads is considerably smaller than, for example, during the shoulder press.

Machine vs free weights

The major advantage of this machine compared with performing the exercise with dumbbells is that you can focus completely on lifting your upper arms. When holding dumbbells, you also have to stabilize your forearms and wrists.

For that reason, the setup above states that you should place your hands on the handles. Do not grip them tightly and try to prevent any tension in your forearms and wrists.

Avoid cheating by placing the pads too high (and thereby making the exercise easier). Place them at elbow height and not higher.