SHOULDERS - Standing Cable Bent Over Lateral Raises

1. Pin the cable level to the lowest setting, pin a suitable weight, take hold of the cable handles (cross body / opposite handle to cable) and position yourself in the centre of the rack. Keep your core tight and bend your torso forward from the hip joint. Your back should be almost flat and with a neutral spine (no arching/curling of the back either up or down). Your feet are flat on the floor, your arms hanging down perpendicular and your palms facing inward toward each other. This is the starting position.

2. From the starting position, raise the arms upward and outwards over 1-2 seconds until the your arms are parallel to the floor. Breathe out as you lift and pause at the top for a second. Keeping a slight bend in the elbow and palms tilted forward will maximise the effectiveness of the movement. Your torso should remain almost stationary.

3. Lower the arms back and down over 1-2 seconds as you breathe in and return to the starting position.