Exercise guide · Shoulders & Traps

Machine Lateral Raise

Machine lateral raises isolate the side delts with a fixed path. Adjust the seat and pads so your upper arms stay in line with your shoulders, then raise to shoulder height without shrugging.

Targets: Side delts
Equipment: Machine
Type: Isolation

Step by step

How to do the Machine Lateral Raise

Adjust the seat so the shoulder pads sit at or slightly below shoulder height. Select a light weight to start.
Sit with your chest against the pad and feet flat on the floor. Place your forearms or upper arms on the pads as the machine design requires.
Start with arms at your sides or slightly below shoulder level, shoulders down and chest tall.
Raise your arms out to the sides until upper arms are roughly parallel to the floor. Keep a soft bend in the elbows if the machine allows.
Pause briefly at the top, then lower under control to the start without letting the stack slam.

Form cues

Lead with your elbows, not your hands
Shoulders stay down—no shrugging
Stop near shoulder height
Control the lowering phase

Common mistakes

Shrugging shoulders toward ears at the top
Using momentum by swinging the torso
Raising arms above shoulder height
Seat or pad height set incorrectly

Muscles worked

Primary

Side delts

Secondary

None significant

Safety: Start with a light weight to find the right seat height. Stop if you feel a pinching sensation in the front of the shoulder.

Alternatives

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