Strength Training · Bodybuilding
Machine Lateral Raise
The machine lateral raise trains the sides of your shoulders by lifting your upper arms outward against padded levers. The seated support helps limit body movement during each rep.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Adjust the seat so your shoulders line up with the machine’s pivot points.
- Sit against the back support with your feet flat on the floor.
- Position your upper arms against the pads just above your elbows.
- Hold the handles provided.
- Lift the pads outward until your upper arms reach about shoulder height.
- Lower the pads to the starting position.
Form cues
- Keep your grip light.
- Keep your elbow bend unchanged.
- Exhale as you lift.
Common mistakes
- Shrugging the weight upKeep your shoulders away from your ears as the pads rise.
- Rocking for momentumReduce the weight until your torso stays still throughout the rep.
- Letting the pads dropTake about two seconds to lower the weight without letting the stack slam.
Safety
A poorly fitted machine or excessive weight can irritate your shoulders by forcing them through an uncomfortable path. Moving levers and weight stacks can pinch fingers.
- Test the machine’s path with a light load before your working sets.
- Use a shorter range if needed for comfort; stop if you feel sharp or pinching pain.
- Keep your hands clear of the weight stack and moving linkages.
If you have ongoing shoulder pain or a recent shoulder injury, ask a physiotherapist or doctor whether this machine’s fixed path suits you.
Muscles worked
Primary muscles
Equipment
- Lateral Raise Machine
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 1 min
Choose a weight that leaves you able to complete about two more controlled reps.