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Machine Lateral Raise

  • Shoulders
  • Traps

EquipmentMachine

Front
Back
Main muscleAlso working

New to this

Your first machine lateral raise

Three things to know before your first set of the machine lateral raise.

What weight should I start with on the machine lateral raise?

Start with the lightest plate or two on the stack. Your side delts are a small muscle, so most beginners use less weight here than they expect.

Aim for sets of 12 to 15. If you have to shrug or lean to finish a rep, drop a plate.

What usually goes wrong on the machine lateral raise?

Line your shoulders up with the pivot points on the machine. If the seat is too high or too low, the pads drag across your arms and the movement feels awkward.

Lead with your elbows and stop when your upper arms are level with your shoulders. Going higher brings your traps in.

The most common mistake is shrugging your shoulders up toward your ears as the pads rise. Keep your shoulders down and let your arms do the lifting.

If the machine is taken

Dumbbell side lateral raises train the same muscle with a light pair of dumbbells. A seated cable lateral raise keeps tension on the muscle through the whole range, the same way the machine does.

How to do it

  1. Set the seat so your shoulders line up with the machine's pivot points and the pads rest just above your elbows. Select the weight and take the handles. This will be your starting position.

  2. Raise your arms out to the sides, leading with your elbows, until your upper arms are level with your shoulders.

  3. Pause for a second at the top.

  4. Lower the pads slowly back to the starting position and repeat.

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