Shoulders
Elevación lateral polea
A precise isolation movement designed to maximize lateral deltoid tension using the constant resistance of cables.
How to perform.
Follow the sequence — setup is half the lift.
Set the cable pulley to the lowest position and select a light to moderate weight.
Stand sideways to the machine and grasp the handle with the hand furthest from the pulley.
Maintain a slight bend in your knees and keep your core braced to stabilize your torso.
Raise your arm out to the side in a wide arc until it is level with your shoulder.
Pause for a brief second at the top of the movement to maximize muscle contraction.
Lower the handle slowly back to the starting position while resisting the pull of the cable.
Complete the desired number of repetitions before switching sides to work the opposite shoulder.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using momentum or swinging the torso to lift the weight
- Raising the hand higher than the shoulder line
- Locking the elbow completely straight during the lift
- Allowing the cable to snap back quickly on the eccentric phase
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.