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Shoulders ยท Lateral raise

Machine Lateral Raise

An isolation lateral raise exercise for the side delts, done with a machine. It also works the traps.

Machine Isolation Reps and weight Also called: lateral raise machine, delt machine

Muscles worked

Primary

Side delts

Do most of the work.

Secondary

Traps

Help during each rep.

  • Side deltsSide of the shouldersPrimary
  • TrapsTop of the shoulders and neckSecondary

How to do it

  1. Set the machine. Adjust the seat and pads so the joint that moves lines up with the machine pivot, then pick the weight.
  2. Lead with the elbows, slight bend in the arms.
  3. Raise to shoulder height, no shrugging.
  4. Lower slowly; no swinging.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Swinging the weight. Use a weight you can lift with the trunk still.
  • Shrugging. Lead with the elbows and keep the shoulders down.
  • Going above shoulder height with a heavy weight. Shoulder height is enough.

Machine busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.