What muscles do machine lateral raises work?

The target is the side deltoid, the middle portion of the shoulder, which lifts the arm away from the body. The supraspinatus helps through the first degrees of the movement, and the upper trapezius joins once the arms pass shoulder height, which is exactly where you should stop. The front deltoid contributes little as long as the torso stays upright.

Machine or dumbbell lateral raises: which should you pick?

With dumbbells the tension is nearly zero at the bottom and highest at the top, and it is easy to cheat with a swing. The machine keeps the resistance even through the whole arc and removes momentum, so every rep loads the deltoid from the first inch. Dumbbells remain useful for training anywhere; the machine is the more efficient option when the goal is stacking up clean sets.

How do you set the seat on the lateral raise machine?

Raise or lower the seat until the machine's pivot lines up with your shoulder joint, not your elbow. The pads should rest on the outside of the upper arm just above the elbow, with elbows bent and relaxed. If you feel yourself pushing with the hand or forearm, the seat is off or the load is too high.

How many reps and how much weight for machine lateral raises?

The side deltoid responds well to sets of 12 to 20 reps with a moderate load and a controlled lowering phase. Choose a weight that lets you reach shoulder height on every rep without shrugging or leaning. If the last rep comes up with the shoulders toward the ears, drop one plate on the stack before the next set.

Machine Lateral Raises

Machine lateral raises are a seated shoulder abduction against pads resting on the upper arms, working the side deltoid through a fixed path with constant tension.

SHOULDERS · PUSH

Machine Lateral Raises: how the movement is executed

How it is executed

Sit on the lateral raise machine and adjust the seat height so the pads rest against your upper arms just above the elbows.
Grip the handles lightly and press your arms outward against the pads, raising them to shoulder height.
Pause briefly at the top, then lower under control.
Keep your torso still and avoid shrugging your shoulders.

Muscles worked: Shoulders
Primary muscle: Side delt
Equipment: Machine
Movement pattern: Push
Difficulty: Intermediate
What it is for: Hypertrophy
Also known as: Machine side raisesLateral raise machine

Common mistakes

Not lining the machine axis up with your shoulder. A seat that is too high or too low changes the lever arm, so the resistance no longer matches the strong part of the movement. Adjust until the pivot sits at shoulder height.
Pushing the pad with the forearm or the hand. The resistance should sit against the outside of the upper arm, near the elbow, or the biceps and forearm take part of the work.
Going all the way up with a shrug. As with dumbbells, past shoulder line the upper traps come in. Stop there even if the machine lets you keep going.

Frequently asked questions

What muscles do machine lateral raises work?: The target is the side deltoid, the middle portion of the shoulder, which lifts the arm away from the body. The supraspinatus helps through the first degrees of the movement, and the upper trapezius joins once the arms pass shoulder height, which is exactly where you should stop. The front deltoid contributes little as long as the torso stays upright.
Machine or dumbbell lateral raises: which should you pick?: With dumbbells the tension is nearly zero at the bottom and highest at the top, and it is easy to cheat with a swing. The machine keeps the resistance even through the whole arc and removes momentum, so every rep loads the deltoid from the first inch. Dumbbells remain useful for training anywhere; the machine is the more efficient option when the goal is stacking up clean sets.
How do you set the seat on the lateral raise machine?: Raise or lower the seat until the machine's pivot lines up with your shoulder joint, not your elbow. The pads should rest on the outside of the upper arm just above the elbow, with elbows bent and relaxed. If you feel yourself pushing with the hand or forearm, the seat is off or the load is too high.
How many reps and how much weight for machine lateral raises?: The side deltoid responds well to sets of 12 to 20 reps with a moderate load and a controlled lowering phase. Choose a weight that lets you reach shoulder height on every rep without shrugging or leaning. If the last rep comes up with the shoulders toward the ears, drop one plate on the stack before the next set.

Variations and substitutions

Seated Band Lateral RaisesResistance band Dumbbell Lateral RaisesDumbbell Cable Lateral RaisesCable Cable Crossover Lateral RaisesCable

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Machine Lateral Raises

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