Lateral Raise (Machine)

How to do it

1. Adjust the seat so your shoulders line up with the machine's pivots.
2. Sit with your back against the pad and rest the outside of your arms on the pads, elbows slightly bent.
3. Raise your arms out to the sides until your upper arms are about level.
4. Pause briefly, then lower slowly to the start.

Key cues

• Shoulders in line with the pivots
• Elbows lead the movement
• Back stays on the pad
• Keep the elbow bend fixed

Common mistakes

• Shrugging the shoulders up
• Peeling your back off the pad
• Letting the elbow bend change during the rep
• Using a weight too heavy to control

Muscles worked

Primary

Side delts

Secondary

Front delts

Equipment

Lateral raise machine.

Variations

• Lateral Raise (Dumbbell)

  Dumbbell · Side delts · Isolation

• Lateral Raise (Cable)

  Cable · Side delts · Isolation

• Lateral Raise (Band)

  Band · Side delts · Isolation

References

1. StrengthLog: Machine Lateral Raise
2. Motra: Machine Lateral Raise
3. Fitbod: Machine Lateral Raise