STANDARD
The Lateral Raise develops strength in the shoulder and neck muscles.
Figure 15-5 shows the exercise as it would be conducted by an individual Soldier:
Starting Position
The starting position for the Lateral Raise is the Sitting position with the knees bent at 90 degrees and feet flat on the floor.
From the starting position, stay seated with the feet firmly on the ground.
Adjust the seat so a 90-degree angle is formed between the upper and lower arms.
Place the hips, lower back, shoulders, and head firmly against the seat back with the eyes looking straight ahead.
Maintain a natural arch in the lower back.
Select the appropriate weight and ensure the pin is secure in the weight stack.
Count
● On count 1, raise both arms upward until they are parallel to the ground.
● On count 2, return to the starting position.
Repetitions
Repeat this movement for the correct number of repetitions and sets required to meet the goal of the strength machine session.
SINGLE-ARM LATERAL RAISE
The Single-Arm Lateral Raise is performed much like the Lateral Raise but using only one arm at a time (see figure 15-6).
The range of motion and resistance is decreased for the injured side.
As the Soldier’s condition improves, the range of motion and resistance may gradually increase until the exercise is performed to standard.
However, do not increase both of these factors at the same time.
The Single-Arm Lateral Raise is used to maintain a heavy resistance on the good side, reduce the resistance on the injured side, or both.