Lateral Raise (Sled)

An isolation exercise using a sled machine to target the lateral deltoids through shoulder abduction against loaded resistance.

Instructions

1. Load the sled machine with appropriate weight.
2. Sit upright with your back firmly against the backrest, feet flat on the floor.
3. Position your hands on the handles with arms at your sides or slightly bent.
4. Engage your core and maintain neutral spine alignment.
5. Raise the handles outward and laterally by abducting at your shoulders.
6. Lift your arms until they are approximately parallel to the ground or slightly higher.
7. Pause briefly at the top and feel the contraction in your lateral shoulders.
8. Slowly lower the handles back to the starting position with control.
9. Repeat for the prescribed number of repetitions.

Tips

• Use a controlled tempo; avoid swinging or using momentum to lift the weight.
• Achieve full lateral abduction to maximize lateral deltoid engagement.
• Control the lowering phase to maximize time under tension and muscle development.
• Select a weight that allows strict form throughout all repetitions.
• Maintain constant back contact with the pad throughout the movement.
• This movement effectively isolates the lateral shoulders for balanced shoulder development.