Machine Lateral Raise
A seated lateral raise on a machine that locks your torso in place so the side delts do almost all the work.
Muscle activation
- Side delts80%
- Traps10%
- Front delts10%
Approximate share of work; varies with grip, stance and tempo.
Step by step
1. Start position
Adjust the seat so your shoulder joint lines up with the machine's pivot point.
2. Mid-rep
Stop at about shoulder height.
3. End of the movement
Pause briefly, then lower under control.
4. Common mistake
Shoulder not aligned with the pivot
Ways to do it
Lateral raise on 4 different setups — pick whatever is free in your gym. Progress is tracked separately for each.
How to do it
Setup
- 1Adjust the seat so your shoulder joint lines up with the machine's pivot point.
- 2Sit with your chest against the pad and arms against the pads or handles.
- 3Set your shoulders down away from the ears.
Execution
- 1Raise the arms out to the sides, driving through the elbows.
- 2Stop at about shoulder height.
- 3Pause briefly, then lower under control.
- 4Keep tension at the bottom — don't let the stack rest.
Breathing
Exhale as you raise, inhale as you lower.
Tempo
3-0-1-1 (eccentric-pause-concentric-pause)
Muscles worked
Primary
Side delts
Secondary
Traps, Front delts
Key form cues
- Drive with the elbows
- Shoulders down
- Stop at shoulder height
- Control the descent
Common mistakes
Shoulder not aligned with the pivot
Adjust the seat height before starting.
Shrugging at the top
Stop at shoulder height and keep the shoulders down.
Bouncing out of the bottom
Use a slow, controlled lowering and a smooth start.
Range of motion
From arms by your sides to arms about level with the shoulders.
Variations
Easier
Partial-range machine lateral raise
Harder
Machine lateral raise with a 2 s hold at the top
At home
Band lateral raise
Machine / cable
Cable lateral raise