Lateral high altraration: bodybuilding

Machine side elevation: a must to sculpt your shoulders

Bodybuilding is a vast and exciting field in which each exercise plays a crucial role in muscle development. Among the essential movements for strengthening and sculpting the musculature of the shoulders, the lateral elevation in the machine stands out for its efficiency, safety and accessibility.

In this article, we will thoroughly explore the benefits of this exercise, its technique, practical advice and some variants to diversify your training.

What is the lateral elevation in the machine?

The lateral elevation of the machine is an exercise of bodybuilding that mainly affects the deltoids, in particular the middle part. This area is essential to obtain well -designed shoulders and an athletic silhouette.

Unlike lateral elevations with dumbbells, the use of a machine allows a guided movement, which reduces the risk of injuries and promotes a better concentration on the worked muscle. This makes it an ideal choice for beginners, as well as for the most advanced athletes who wish to perfect their technique.

Advantages of lateral elevation in the machine

1 – muscle des isolation : This exercise allows to effectively isolate the deltoids, which is essential to develop a harmonious shoulder. By focusing on this muscle, it maximizes its development, which can also improve your performance in other movements of bodybuilding.

2 – Stability : The machine offers support that stabilizes your body, allowing you to focus on the movement and muscle contraction without worrying about balance. This is particularly advantageous for those who have coordination problems or who are new in the world of bodybuilding.

3 – Safe variant : For beginners or those who recover from an accident, the lateral elevation to the machine is an excellent alternative to the dumbbells, because it reduces the risk of incorrect movements. This allows you to build the strength and trust necessary before moving on to more advanced exercises.

4 – Easy progression : The machines allow you to easily adjust the weight, which facilitates progression over time. You can gradually increase the load to continue challenging the muscles and stimulating their growth.

5 – Better concentration : By eliminating the distractions related to the stabilization of the body, this exercise allows you to fully focus on the contraction of the deltoids, which is essential for optimal muscle development.

How to reach the lateral elevation to the machine?

To make the most of this exercise, follow these steps:

1 – Set the machine : Before starting, make sure the seat is at the right height and that the handles are aligned with the elbows. This will guarantee a fluid and effective movement.

2 – Starting position : Sit comfortably, your flat feet on the ground, your back straight against the backrest. Take the handles with slightly bent bras. Keep your shoulders extensive and make sure your body is well positioned to avoid unnecessary tensions.

3 – Execution of the movement : Inspire and slowly lift the handles towards the sides until the arms are parallel to the ground. Keep a controlled movement, avoiding balanced your body. Focus on the contraction of the shoulder muscles during the movement.

4 – Back to the initial position : Exhale and gently returns to the handles in the starting position. Avoid letting the arms lower completely to maintain tension on the muscles. This technique promotes the continuous activation of the deltoids.

Advice for effective practice

• Heating : Before starting the session, it is essential to warm up well. The heating exercises for the shoulders and weapons help to prepare the muscles and joints, including the risk of injuries.

• Choice of appropriate weight : Select a weight that allows you to perform the exercise with a good shape. It is better to start the light and gradually increase the load as you earn in force and trust.

• Tests and series : For optimal results, aim at 3-4 series from 10 to 15 repetitions. Make sure to take the recovery time between the series, allowing the muscles to rest and prepare for the next effort.

• Listen to your body : If you feel unusual pain or discomfort during the exercise, stop immediately. It is essential to listen to your body and consult a professional if necessary. Bodybuilding should not be synonymous with intense pain; A slight discomfort is normal, but acute pain can be a sign of injury.

• Vary your routine : Even if the lateral elevation of the machine is an excellent exercise, it is important to vary the routine to avoid the trays. Integrate additional movements to work on all shoulder muscles, such as developed soldiers, vertical prints or front elevations.

Variations and complementary exercises

To maximize the results and avoid monotony, here are some variants and complementary exercises to the lateral elevation to the machine:

1 – Lateral elevations with dumbbells : Although less safe, the elevations with dumbbells allow a greater breadth of the movement and also require the stabilization of the muscles. It is a great way to complete your sessions.

2 – Military developed : This polyalarticular exercise not only involves the deltoids, but also the triceps and the upper part of the back. It can be made with dumbbells or a bar.

3 – Vertical design of the machine : This exercise is also addressed to the deltoids, but focuses more on the upper part and trapeze. It is perfect for balanced your muscle development.

4 – Frontal elevations : This exercise turns to the front of the shoulders. It can be made with dumbbells, a disc or a bar to diversify muscle commitment.

5 – External rotations : Do not neglect the work of the shoulder roundabout muscles. External rotations with elastics or dumbbells are essential for the stability and health of the shoulders.

Conclusion

The lateral elevation of the machine is an essential exercise for all those who want to develop and sculpt their shoulders. By integrating it with judgment in your training program, you will benefit from its numerous advantages by minimizing the risk of injuries.

Remember that the key to the success of bodybuilding lies in the consistency, technique and diversity of exercises.

Take the time to learn and master the correct shape and do not hesitate to ask for a coach’s help if you have doubts.

With patience and regular efforts, you will see significant progress in development and muscle strength. Then, equipped with your motivation and integrate the lateral elevation into the machine in your routine for powerful and aesthetic shoulders.

Good training to everyone!