Illustrations: Everkinetic (Greg Priday), CC BY-SA 4.0 · cropped, resized & combined
Side Delts
Set the pulley at the lowest position and attach a straight bar or rope.
Face the machine with feet hip-width apart and grip the bar at shoulder width.
Stand tall with the cable taut and the arms straight in front of your thighs.
Pull the bar up close to your body until the elbows reach shoulder height, elbows leading out to the sides.
Hold for a second, then lower slowly to straight arms without letting the cable go slack.
Pulling so high that the elbows rise above the shoulders.
Leaning back against the cable to move the weight.
Gripping too narrow and cranking the wrists.
Letting the bar drop fast so the stack slams.
A rope lets the wrists rotate freely, which most lifters find far more comfortable.
Work 10-15 controlled reps rather than chasing maximum load.
Sign up free to log sets & weights, save favorite moves, add your own, and see your strength chart climb week after week.