Crucific Side Lateral

  1. Set Up the Cable Machine:
    • Adjust the cable machine to an appropriate height. Sit on a bench or chair facing the machine, ensuring that the cable is at the level of your shoulder or slightly lower. Attach a single-hand handle to the cable.
  2. Position Yourself:
    • Sit with your back straight, feet flat on the floor, and knees at a 90-degree angle. Hold the handle with the hand on the same side as the cable machine, keeping a slight bend in your elbow. Your free hand can rest on your thigh or the side of the bench for stability.
  3. Initiate the Raise:
    • Lift the handle laterally away from your body, moving your arm out to the side. Keep a slight bend in your elbow and focus on engaging your lateral deltoid (the side of your shoulder). Avoid using excessive momentum, and ensure that your torso remains stable throughout the movement.
  4. Squeeze and Control:
    • At the top of the movement, when your arm is parallel to the ground, squeeze your shoulder muscles to maximize the contraction. Maintain control as you lower the handle back down to the starting position, resisting the pull of the cable to engage your muscles on the descent.
  5. Repeat and Switch Sides:
    • Complete the desired number of repetitions for one side before switching to the other. Maintain a controlled and deliberate pace to ensure proper muscle engagement. Pay attention to your form and adjust the weight on the cable machine as needed to challenge your muscles without sacrificing technique.

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