A lateral raise can be done with a cable or dumbbells, whichever is preferred. The cable lateral raise adds tension which allows for more growth in the shoulder. A lateral raise is the exercise that shapes the shoulder and gives it a fuller appearance; this exercise is the best in making your shoulder grow the fastest.
How to Set Up:
1. Add a handle to the cable machine.
2. Place the cable at foot height.
3. Add desired weight (lighter weight is recommended to prevent injury).
4. Stand sideways to the machine and use the arm furthest away from the machine to hold the handle.
5. Keep a slight bend in the elbow for comfort.
6. Other hand can be beside you, holding your hip, or holding the machine.
How to Do:
1. Start with the handle in front of your body and your arm stretched over to your opposite thigh.
2. Raise your arm sideways while maintaining the slight bend in the elbow.
3. Lift your arm until your arm is shoulder height (higher can be done but is not necessary)
4. When shoulder height is reached, wait 1 second to increase tension
5. Slowly lower the weight back to the starting position while keeping tension (don't drop it fast as this can injure the shoulders' rotator cuff)
*Recommended to do 3 sets of 10–15 reps with a lighter weight
1-2 minutes rest between sets
The shoulder press exercise is a great way to grow your shoulder muscles, particularly the anterior deltoid (front shoulder muscle). Doing this exercise only focuses on the anterior deltoid and not the middle or back deltoids. As a result of this isolation, this exercise is very good at providing fast growth. This exercise gives the shoulder a more 3D-look, making it appear bigger.
How to Set Up:
1. Adjust the seat height so that the handles are at shoulder level when seated on the machine.
2. Add desirable amount of weight to either side of the machine (lighter weight are recommended)
3. Sit with back flat against the support with your feet fully flat on the floor.
4. Grip the handles with palms facing somewhat forwards and upwards
How to Do:
1. Push the handles upwards in a very controlled motion making sure that it is not done too fast. Push the handles until arms are fully extended, but elbows should not be locked.
2. Count 1-2 seconds while arms are extended to increase tension on the shoulder muscles.
3. Slowly lower your arms by bending them to come back down to the starting position.
*Recommended to do 3 sets of 10–15 reps with a lighter weight
1-2 minutes rest between sets
