Single-Arm Machine Lateral Raise

Shoulders Tier B for Shoulders Machine Isolation Push

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3sets

12-15reps /side

45srest

~3.7kcal/min

ShouldersB Side Deltoid

Traps

Secondary muscles help but are not the main target

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inShoulders

A burn on the side of the shoulders — not the neck.

Key cue (the coach says it during the set)“Lead with the elbows, reach wide, stop at shoulder height.”

Tempo · Up 2 s · pause 1 · down 2 s

Choosing the load: Pick a weight you finish with 1–2 good reps left. 4+ left = too light; form breaks = too heavy.

Feel it in Neck / upper trapsShrugging and lifting too high. Think "shoulders away from ears", stop at shoulder height, go lighter.
Feel it in Forearms / gripGripping hard and lifting with the wrists. Hold lightly and lead with the elbows, pinky slightly up.
Feel it in Lower backSwinging the body. Use lighter weights, stand tall with soft knees, or do it seated.
Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.