Machine lateral raise
Log this in the trackerA seated lateral raise with the resistance curve handled by the machine.
What it is
You sit with pads against the outside of the upper arms and raise them out to the sides. The machine keeps tension where a dumbbell loses it, and it is very hard to cheat.
Muscles worked
Primary: Side deltoids. Secondary: Traps.
How to perform it
- Set the seat so the pads sit on the upper arms and the pivot lines up with your shoulder.
- Sit tall with the back on the pad and a light grip on the handles.
- Raise the arms out to shoulder height, leading with the elbows.
- Lower slowly and stop just short of the stack touching down.
Common form faults
- Shrugging so the traps do the lifting. Keep the shoulders down; if they climb, lighten the load and think elbows out, not up.
- Raising well above shoulder height. Stop level with the shoulder. Past that the traps take over.
Programming
12 to 20 reps. Side delts respond to volume and consistency more than to heavy loads.
Plan your training
Variations & substitutions
Frequently asked questions
- Machine or dumbbell lateral raises?
- The machine keeps tension through the whole range and removes momentum; dumbbells are more available and train more stabilisation. Either builds the side delt.
- Should my arms be straight?
- A soft, fixed elbow is right. Straightening fully puts more strain on the elbow with no gain for the shoulder.