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Pulley Lateral Raise

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Exercise Profile

Primary muscles:

Shoulders

Equipment:

Pulley

Difficulty:

Intermediate

Pulley Lateral Raise Overview

The pulley lateral raise is a shoulder exercise that uses a cable machine with a pulley system.

By gripping the handle and standing sideways to the pulley, you can target the lateral deltoids.

The pulley provides constant tension throughout the movement, maximizing shoulder muscle activation.

While the exercise may engage some auxiliary muscles, its main focus is on the shoulders.

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Pulley Lateral Raise Instructions

  1. Stand facing the pulley machine with your feet shoulder-width apart and your knees slightly bent.
  2. Grasp the handle of the pulley with your left hand, palm facing down, and position your arm straight down by your side.
  3. Engage your core and maintain a neutral spine throughout the exercise.
  4. Exhale and slowly raise your left arm out to the side, keeping it straight, until it is parallel to the floor.
  5. Pause for a moment, squeezing your shoulder muscles at the top of the movement.
  6. Inhale and slowly lower your left arm back to the starting position, maintaining control and tension in your muscles.
  7. Repeat the movement for the desired number of repetitions, then switch sides and perform the exercise with your right arm.

Pulley Lateral Raise Tips

  1. Focus on maintaining proper form throughout the exercise. Stand with your feet shoulder-width apart, knees slightly bent, and core engaged to stabilize your body.
  2. Begin the movement by gripping the pulley handles with an overhand grip, palms facing down. Keep your arms straight but not locked, and your shoulders relaxed.
  3. As you raise your arms out to the sides, imagine squeezing your shoulder blades together and engaging your deltoids. This will help you target the muscles in your shoulders more effectively.
  4. Avoid swinging your body or using momentum to lift the weight. Instead, control the movement with a slow and controlled pace, focusing on the contraction in your shoulders.
  5. At the top of the movement, pause for a brief moment and squeeze your shoulder muscles to maximize the engagement. Then, slowly lower the weight back to the starting position, maintaining control and tension in your shoulders throughout the entire range of motion.

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