Plate-Loaded Lateral Raise

How to do it

1. Load the plate horns evenly on both sides and set the seat so the pivot lines up with your shoulder joint.
2. Sit with your back flat against the pad and the outside of your upper arms against the arm pads.
3. Push the pads out and up to shoulder height.
4. Lower under control until your arms are back at your sides.
5. The fixed path means you can go to failure safely, which is exactly what this muscle wants.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

How it compares

Compared with the Dumbbell Lateral Raises, it loads Mid-back / traps 5 points lower, Side delts 5 points lower. It needs Plate-loaded machine where the other uses Dumbbells. Compared with the Handstand Push-Ups, it loads Front delts 90 points lower, Triceps 70 points lower, Side delts 35 points higher. It needs Plate-loaded machine where the other uses Bodyweight.

Other ways to train this

• Dumbbell Lateral Raises Dumbbells
• Cable Lateral Raises Cable machine
• Seated Lateral Raises DumbbellsBench
• Barbell Upright Row BarbellIntermediate
• Cable Upright Row Cable machineIntermediate
• Kettlebell Sumo High Pull KettlebellsIntermediate
• Side-Lying Lateral Raise DumbbellsBench
• One-Arm Plate-Loaded Lateral Raise Plate-loaded machine
• Smith Machine Upright Row Smith machine
• Kettlebell Halo Kettlebells
• Machine Lateral Raise Machines

Other exercises for the Side delts

• Handstand Push-Ups 60% BodyweightProfessional
• Pike Push-Ups 55% Bodyweight
• Kettlebell Overhead Press 55% KettlebellsIntermediate
• Turkish Get-Up 55% KettlebellsProfessional

Exercise illustrations and data by RepDB (repdb.co), used under licence.