Lateral Raise Machine

Sit at the machine and raise your arms out to the sides to isolate and target the side delts (middle deltoid).

Beginner · Recommended Sets: 3 sets x 12-15 reps · Side Delts

Lateral Raise Machine — Points to Check Today

  • Only up to shoulder height — Raising higher than that shifts the stimulus to the traps. (Lifting to ear height so the traps shrug up)
  • Don't use momentum — Jerking it up lifts with momentum instead of the side delts. (Swinging the torso to fling the pads up)
  • Lower slowly and controlled — The shoulders grow during the resisted lowering phase. (Releasing after the lift and letting it drop)

Lateral Raise Machine — How to Do It / If You're New

  1. Sit on the seat and adjust the height so your shoulder's axis of rotation aligns with the machine's pivot, then place your arms (or elbows) inside the pads.
  2. Lift your chest and brace your core. Keep your torso still and stable.
  3. With the feeling of pushing the side walls away with your elbows, raise both arms up to shoulder height.
  4. Pause briefly at the top, then lower slowly (2-3 seconds) to the start.