Machine Lateral Raise
A seated lateral raise on a dedicated machine with pads against the arms. Provides a stable, guided way to isolate the side delts.
Primary muscles
- Side Delts
Secondary muscles
- Front Delts
- Traps (Trapezius)
- Sets
- 3–4
- Reps
- 12–20
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Adjust the seat so the shoulders line up with the machine's pivot points; sit with chest against the pad or back upright and arms against the pads.
Press the arms out against the pads to raise them to the sides.
Stop around shoulder height.
Pause briefly at the top.
Lower slowly without letting the stack rest.
Breathing: Exhale as you raise, inhale as you lower.
Coaching tips
Shoulders aligned with the pivot
Drive with the elbows
Keep shoulders down
Common mistakes
Seat height misaligned
Shrugging the weight up
Bouncing the stack
Safety notes
Set up so the movement feels smooth; stop if the pivot position causes pinching.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.