Lateral raise, leaning forward 30°
Shoulders
Description
Lateral raise with a straight (pronated) grip, leaning forward 30°. The moderate forward lean shifts emphasis toward the anterior deltoids and upper pectorals while still engaging the lateral deltoids.
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 30°.
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 the core engaged, and lead with the elbows throughout the hold.
2. Stand with feet shoulder-width apart, hinge at the hips to lean the torso forward approximately 30°.
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 the core engaged, and lead with the elbows 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 30° lean increases anterior deltoid and upper pectoral involvement. Brace the core to maintain the torso angle without rounding the back.
Contraindications
Not recommended for individuals with shoulder impingement or lower back issues.
Parameters
| Muscle group | Shoulders |
|---|---|
| Muscle weight (% of body mass) | 0.14% |
| Tech coefficient | 0.7 |
| Isometric | Yes |
Load formula
Max force:
Fmax = m × wmuscle × kpersonal × ktech
Where:
- m — body weight
- wmuscle = 0.14 (Shoulders)
- ktech = 0.7