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Overview
The lateral deltoid machine was created to apply stress to the median deltoid muscles in a way that mimics the free weight lateral raises. The machine may not stress the shoulder muscles through as large of a range of motion as the free weight or cable exercises, but it has the advantage of being straightforward and easy to use, and it requires a strict form.
Setup
On many of the lateral deltoid machines, only the seat adjusts up and down to match the height of the individual. Some allow for adjustment of the arm pads as well. Adjust the machine as necessary so that the circular arm pads touch the mid point or lower portion of your upper arms. If possible, adjust the machine so that pads move along your arm as little as possible when you raise and lower your arms.
Take a seat facing the machine with your chest pressed firmly against the chest pad and your feet flat on the floor on either side of the seat. Taking the grip with each hand will cause your upper arm to come in contact with the arm padding.
Movement
Use the strength of your shoulder muscles to press against the arm pads and move them upward and out to each side. Continue to raise your arms until they are parallel with the floor and hold the weight at the top for just a moment. Then, slowly lower your arms until they come to a resting position at your sides.
Tips From the Trainer
For a greater focus on each shoulder muscle individually, try performing this exercise one arm at a time. To perform this variation, grip the chest padding with your unused hand for stability and perform the motion with your other hand as described above.
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