Machine Lateral Raise.

How to do it.

1. Step 01

   Sit on the machine with your back straight and chest pressed against the pad.

2. Step 02

   Place your arms against the pads, ensuring your elbows are slightly bent.

3. Step 03

   Raise your arms out to the sides, lifting the pads until your elbows are shoulder height.

4. Step 04

   Focus on contracting your side deltoids at the top of the movement.

5. Step 05

   Slowly lower the weight back to the starting position with control.

6. Step 06

   Avoid shrugging your shoulders or using momentum to lift the weight.

Pro cues.

• Keep your torso stable and avoid leaning back or forward.

• Lead with your elbows and maintain a slight bend in your arms.

• Use a controlled tempo to maximize time under tension.

Questions, answered.

What is the Machine Lateral Raise?

Isolation exercise specifically targeting the medial deltoid for shoulder width and definition.

What muscles does the Machine Lateral Raise work?

The Machine Lateral Raise primarily works your side delts. It also recruits your traps as secondary movers.

What equipment do I need for the Machine Lateral Raise?

You need a machine to perform the Machine Lateral Raise.

How many sets and reps should I do for the Machine Lateral Raise?

A typical prescription for the Machine Lateral Raise is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.

Is the Machine Lateral Raise good for beginners?

Yes. The Machine Lateral Raise is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.