Machine Lateral Raise
Machine Lateral Raise is a resistance exercise - shoulder abduction exercise involving Middle deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Middle deltoid
- Secondary muscles
- Supraspinatus, Serratus anterior, Upper trapezius, Anterior deltoid
- Exercise type
- Resistance exercise - shoulder abduction
Exercise technique
- Sit in the machine
Adjust seat height to align your shoulders with the machine pivot.
- Pad contact
Place your upper arms against the side pads, avoiding pressure directly on the pointed elbows.
- Support
Plant your feet and keep your torso upright against the pad.
- Grip
If handles are present, grip them lightly; do not initiate by pulling with your hands.
- Raise
Press the pads sideways with your upper arms and exhale, lifting both sides at the same speed.
- Upper limit
Stop at shoulder height without pulling your shoulders toward your ears.
- Lower
Lower the pads slowly and begin the next repetition without banging the weight stack.
Key technique points
- Align the shoulder axis with the machine.
- Press into the pads with your upper arms.
- Do not pull with your hands to lift.
- Do not shift your torso from side to side.
- Do not force the arms above shoulder height.
- Do not collide the plates on the return.
Common mistakes
Incorrect axis
Adjust the seat if your shoulders are far above or below the pivot so the machine path does not strain them.
Loading the elbow points
Do not press the narrow pad section directly into the elbow joints; establish broad, balanced upper-arm contact.
Pulling the handles
Do not unload the pads by pulling the handles with your hands; generate force through the upper arms moving sideways.
Rocking in the seat
Do not raise the pads by shifting weight from side to side; maintain back and foot support throughout.
Finishing with a shrug
Do not raise your shoulders toward your ears to lift the pads higher; keep lateral arm movement within a comfortable range.
Dropping downward
Do not release the machine arms and bang the stack; slowly return the pads using your shoulder muscles.
Frequently asked questions
Machine Lateral Raise: why is “Incorrect axis” a mistake?
Adjust the seat if your shoulders are far above or below the pivot so the machine path does not strain them.
Machine Lateral Raise: why is “Loading the elbow points” a mistake?
Do not press the narrow pad section directly into the elbow joints; establish broad, balanced upper-arm contact.
Machine Lateral Raise: why is “Pulling the handles” a mistake?
Do not unload the pads by pulling the handles with your hands; generate force through the upper arms moving sideways.
Machine Lateral Raise: why is “Rocking in the seat” a mistake?
Do not raise the pads by shifting weight from side to side; maintain back and foot support throughout.
Machine Lateral Raise: why is “Finishing with a shrug” a mistake?
Do not raise your shoulders toward your ears to lift the pads higher; keep lateral arm movement within a comfortable range.
Machine Lateral Raise: why is “Dropping downward” a mistake?
Do not release the machine arms and bang the stack; slowly return the pads using your shoulder muscles.
What should I focus on when doing Machine Lateral Raise?
Align the shoulder axis with the machine. Press into the pads with your upper arms. Do not pull with your hands to lift. Do not shift your torso from side to side. Do not force the arms above shoulder height. Do not collide the plates on the return.
Related exercises
- Kettlebell Arnold Press
- Kettlebell Seated Press
- Kettlebell Seesaw Press
- Lateral Raise - With Bands
- Leverage Shoulder Press
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.