Resistance band
Band Front Lateral Raise
Delts · Shoulders
Beginner5
Demonstration
BeginnerCompoundMachine
Smith Seated Shoulder Press
Delts · Shoulders
3
sets
8–10
reps
1m 30s
Rest time
~9
Calories / set
Instructions
- 1
Adjust the seat height so that the handles are at shoulder level.
- 2
Sit on the machine with your back against the pad and your feet flat on the floor.
- 3
Grasp the handles with an overhand grip and lift them off the supports, extending your arms fully.
- 4
Lower the handles down to shoulder level, keeping your elbows slightly bent.
- 5
Press the handles up overhead until your arms are fully extended.
- 6
Pause for a moment at the top, then slowly lower the handles back down to shoulder level.
- 7
Repeat for the desired number of repetitions.
Muscles worked
Primary
Delts
triceps
Secondary
tricepsupper back
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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