Machine Lateral Raise
Auto DetectedMachine lateral raise isolates medial deltoids to build shoulder width and cap appearance; guided path ensures strict form for focused activation.
About Exercise
Equipment
Lateral Raise Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders
Secondary Muscles
Shoulders, Traps, Shoulders
Accessory Muscles
Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Medial Delts
Shoulders
5/10Anterior Delts
Traps
4/10Upper Traps
Shoulders
3/10Rear Delts
Abs
2/10Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-90 seconds • Short rest for isolation work
How to Perform
Adjust seat height so shoulders align with machine's pivot point. Sit with back against pad, place arms on pads with elbows slightly bent and feet flat on floor.
- Grip handles if available and engage core.
- Exhale and raise arms outward to sides, leading with elbows.
- Continue until arms are parallel to floor.
- Pause briefly at top to squeeze deltoids.
- Inhale and lower arms slowly with control.
- Maintain slight elbow bend throughout.
- Keep torso stable without rocking.
Coaching Tips
Form Cues
- Lead with elbows
- Slight elbow bend
- Squeeze side delts
- Controlled descent
- Neutral wrists
- Stable torso
Breathing
Inhale during lowering phase; exhale as you lift and squeeze at top. Brace core before each rep.
Tempo
3-1-2
Range of Motion
Start with arms at sides; raise to parallel with floor, avoiding shoulder shrug or overextension.
Safety
Safety Notes
- Select weight allowing full control
- Avoid excessive shrugging to prevent trap dominance
- Stop if shoulder pain occurs
- Maintain neutral spine to protect lower back
- Ensure machine is stable before use
Spotting
Spotting not required; machine provides stability. Use collars if plate-loaded.
Common Mistakes
- Using momentum to lift
- Raising arms above shoulder level
- Locking elbows
- Arching lower back
- Leaning away from pad
- Incomplete range on descent
When to Avoid
- Acute shoulder impingement
- Rotator cuff injury
- Unstable shoulder joint
Flexibility Needed
- Adequate shoulder abduction range
- Neutral spine mobility
Build Up First
- Basic upper body strength
- Familiarity with machine adjustments
Also known as
Seated Lateral Raise Machine, Side Lateral Raise Machine
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