Machine Lateral Raise
Auto DetectedThis seated resistance machine exercise performs shoulder abduction, focusing heavily on the medial deltoids to build width and hypertrophy with consistent tension and high stability.
About Exercise
Equipment
Lateral Raise Machine
Difficulty
1/5 • Beginner
Primary Muscle Groups
Shoulders
Secondary Muscles
Traps
Popularity Score
8
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
Traps
3/10Upper Traps
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Shorter rests are effective for hypertrophy training since this is an isolation movement.
How to Perform
Sit on the machine, adjusting the seat so your shoulder joint aligns with the machine's pivot point. Position your arms beneath the pads or grasp the handles, maintaining a slight bend in your elbows.
- Engage your core and smoothly raise your arms out to the sides using your shoulders.
- Continue lifting until your upper arms are approximately parallel to the floor.
- Briefly pause and contract the side deltoids at the top of the movement.
- Slowly lower the weight stack back to the starting position under full control.
- Stop just before the weight stack touches to maintain constant tension before beginning the next repetition.
Coaching Tips
Form Cues
- Lead with the elbows.
- Keep shoulders relaxed.
- Slow and controlled.
- Maintain slight elbow bend.
Breathing
Exhale forcefully as you lift the weight (concentric phase); inhale as you slowly control the weight back down (eccentric phase).
Tempo
2-1-2
Range of Motion
Lift until the elbows are level with the shoulders, ensuring the weight never fully rests between repetitions to maintain constant tension.
Safety
Safety Notes
- Ensure the shoulder joint is correctly aligned with the machine's axis of rotation.
- If you experience shoulder joint pain, reduce the weight or stop the exercise.
Spotting
Not recommended; the fixed path and stable nature of the machine make spotting unnecessary.
Common Mistakes
- Using momentum or swinging the body to lift the pads.
- Excessively shrugging the shoulders (upper traps takeover).
- Lifting the arms too high above parallel.
- Allowing the weight stack to slam down.
When to Avoid
- Acute shoulder impingement syndrome.
Flexibility Needed
- Pain-free shoulder abduction.
Also known as
Lateral Raise Machine, Lever Lateral Raise, Machine Deltoid Raise, Machine Lateral Shoulder Raise
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