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Exercises/Machine Lateral Raise
ShouldersBeginner

Machine Lateral Raise

A seated lateral raise on a dedicated machine with pads against the arms. Provides a stable, guided way to isolate the side delts.

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Primary muscles

  • Side Delts

Secondary muscles

  • Front Delts
  • Traps (Trapezius)
Sets
3–4
Reps
12–20
Rest
45–60s

How to perform

Machine Lateral Raise movement

Main muscles working (thicker lines)

Starting position

Adjust the seat so the shoulders line up with the machine's pivot points; sit with chest against the pad or back upright and arms against the pads.

  1. 1

    Press the arms out against the pads to raise them to the sides.

  2. 2

    Stop around shoulder height.

  3. 3

    Pause briefly at the top.

  4. 4

    Lower slowly without letting the stack rest.

Breathing: Exhale as you raise, inhale as you lower.

Coaching tips

  • Shoulders aligned with the pivot

  • Drive with the elbows

  • Keep shoulders down

Common mistakes

  • Seat height misaligned

  • Shrugging the weight up

  • Bouncing the stack

Safety notes

  • Set up so the movement feels smooth; stop if the pivot position causes pinching.

Details

Body parts
Shoulders · Upper Body
Equipment
Machine
Movement
Isolation
Exercise type
Isolation
Training goals
Muscle Growth

Sets, reps and rest are general guidance — adjust to your goals and experience.

Alternatives

  • Seated Dumbbell Lateral RaiseBeginner→

Variations

  • Dumbbell Lateral RaiseBeginner→

Similar Exercises

  • Cable Lateral RaiseBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.