Lateral raise, leaning forward 10°
Shoulders
Description
Lateral raise with a straight (pronated) grip, leaning forward 10°. The slight forward lean shifts the force vector, engaging the lateral deltoids with mild anterior deltoid assistance.
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 slightly at the hips to lean the torso forward approximately 10°.
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 forward lean, keep a slight elbow bend, and avoid shrugging throughout the hold.
2. Stand with feet shoulder-width apart, hinge slightly at the hips to lean the torso forward approximately 10°.
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 forward lean, keep a slight elbow bend, and avoid shrugging throughout the hold.
Breathing
Exhale as you raise the arms laterally. During the isometric hold, maintain steady, controlled breathing without holding your breath.
Recommendations
The slight lean adds anterior deltoid involvement while still primarily targeting the lateral head. Maintain the lean angle consistently.
Contraindications
Not recommended for individuals with shoulder impingement or acromioclavicular joint injuries.
Parameters
| Muscle group | Shoulders |
|---|---|
| Muscle weight (% of body mass) | 0.13% |
| Tech coefficient | 0.75 |
| Isometric | Yes |
Load formula
Max force:
Fmax = m × wmuscle × kpersonal × ktech
Where:
- m — body weight
- wmuscle = 0.13 (Shoulders)
- ktech = 0.75