Machine Lateral Raise tutorial
The machine lateral raise trains the side delts along a fixed, controlled path. Because the machine guides the movement, it is easy for beginners to learn and keeps tension even throughout the rep.
How to perform
- Adjust the seat so the machine pivot lines up with your shoulders.
- Sit with your chest against the pad and the handles or pads against your arms.
- Keep your shoulders down and your abs braced.
- Raise your arms out to the sides until they are about shoulder height.
- Pause briefly and lower slowly.
Breathing: Exhale as you raise and inhale as you lower.
Key tips
- A light weight and 12 to 20 reps suit this exercise.
- Lead with your elbows rather than your hands.
- Do not go above shoulder height.
Common mistakes
- Shrugging the shoulders toward the ears.
- Using body momentum to lift the weight.
- Not adjusting the seat height.
Safety: If raising your arms causes shoulder pain, reduce the range. Have sharp or ongoing pain checked by a doctor or physiotherapist.
ShouldersPrimary muscle
MachineEquipment
BeginnerLevel
GymLocation
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
Home workout alternative
Band Lateral Raise
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