Machine Lateral Raise
Overview
- Target Muscle Group:
- Shoulders.
- Equipment:
- Machine.
- Difficulty:
- Beginner.
General Information
Machine Lateral Raise is an isolation exercise that primarily targets the shoulders. It is a beginner-level movement that helps develop the lateral deltoids with stable, predictable resistance and minimal skill requirements.
Use it to build shoulder width, improve mind-muscle connection, and add quality volume without taxing the lower back. The guided machine path reduces setup time and makes it easy to adjust load and tempo for hypertrophy.
Because the resistance profile often matches the strength curve through the mid-range, it encourages controlled reps and longer time under tension. Slower eccentrics and brief pauses near shoulder height can increase stimulus while keeping joints comfortable.
Choose this variation when dumbbells irritate the wrists or when you want repeatable technique across sets. It works well early in a shoulder session for activation or later as an accessory finisher at moderate loads and higher reps.
Instructions
- Adjust the seat so the machine pads align just above the elbow on the outer arm, with shoulders down and chest gently up.
- Grip handles lightly or use the pad arms, brace your core, and keep a neutral head position facing forward.
- Initiate the raise by driving elbows out to the sides; avoid shrugging the shoulders toward your ears at the start of the rep.
- Lift until your upper arms reach about shoulder height, keeping wrists neutral and elbows slightly soft (not locked).
- Pause briefly at the top without leaning back, maintaining tension on the lateral delts and stable ribs and pelvis.
- Lower under control to just before the stack touches, keeping shoulders down and avoiding forward shoulder roll at the bottom.
- Breathe consistently and keep the tempo smooth; increase load only if you can maintain range and shoulder position across all reps.
Common Mistakes
Injuries
Machine Lateral Raise is a low risk exercise when performed with proper technique.
Shoulder irritation most often comes from shrugging, going too high, or swinging the weight. Keep the neck relaxed, elbows leading, and stop near shoulder height to protect the joint and keep the delt loaded.
If discomfort appears, reduce load, slow the lowering phase, and check seat height so pads meet the upper arm evenly. A slight forward torso angle and a soft elbow can improve comfort and tension on the lateral delts.
Alternative Exercises
Frequently Asked Questions
- Q: How many reps should I use for best results?
Most lifters grow well in the 10-20 rep range with 1-2 reps in reserve, focusing on steady tempo and constant tension.
- Q: Where should this go in my workout?
Place it after pressing movements or mid-session as an accessory when you can maintain quality reps and stable posture.
- Q: Should I pause at the top?
A brief pause near shoulder height can improve control and tension; avoid shrugging or leaning back during the hold.
- Q: Is this better than dumbbells for laterals?
Neither is universally better. The machine offers stability and repeatability, while dumbbells allow freer arm paths; rotate both across training blocks.
Overview
- Target Muscle Group:
- Shoulders.
- Equipment:
- Machine.
- Difficulty:
- Beginner.