Lateral raise, standing, reverse grip
Shoulders
Description
Lateral raise with a reverse (supinated) grip on the barbell bar or machine handles, standing upright. The isometric hold targets the lateral deltoids with the underhand grip engaging the biceps brachii as synergists.
Execution technique
1. Set the bar or handles at the desired height on the Samson-fit machine.
2. Stand with feet shoulder-width apart, knees slightly bent, core engaged.
3. Grip the bar or handles with an underhand grip, palms facing toward you.
4. Raise the arms laterally to the target position and apply maximal isometric force.
5. Keep your torso upright, maintain a slight elbow bend, and avoid shrugging throughout the hold.
2. Stand with feet shoulder-width apart, knees slightly bent, core engaged.
3. Grip the bar or handles with an underhand grip, palms facing toward you.
4. Raise the arms laterally to the target position and apply maximal isometric force.
5. Keep your torso upright, maintain 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 supinated grip engages the biceps more than the pronated grip. Focus on the lateral deltoid contraction and keep the shoulders down.
Contraindications
Not recommended for individuals with shoulder impingement or biceps tendonitis.
Parameters
| Muscle group | Shoulders |
|---|---|
| Muscle weight (% of body mass) | 0.11% |
| Tech coefficient | 0.7 |
| Isometric | Yes |
Load formula
Max force:
Fmax = m × wmuscle × kpersonal × ktech
Where:
- m — body weight
- wmuscle = 0.11 (Shoulders)
- ktech = 0.7