Lateral Raise (Machine)
How to do it
Sit in the lateral raise machine with arms against the pads and elbows slightly bent. Raise both arms out to shoulder height by driving through the mid delts, then lower slowly back to the start.
Setup
Adjust the seat so the machine pads contact just above the elbows and the shoulder joints align with the pivots. Sit with your back supported, shoulders down, and arms positioned evenly.
Where you should feel it
Across the outside of both shoulders along the supported path. Neck tension usually means the seat is too low, the range is too high, or you are shrugging.
When to use it
Use for stable mid-delt volume close to fatigue when torso momentum should be minimized. Controlled sets of 10-20 reps fit well.