Machine Lateral Raise Guide: Build Stronger Shoulders

Master the machine lateral raise with our expert step-by-step guide to isolate your side delts for better shoulder width and definition.

How to Perform

  1. Sit squarely in the machine seat with your back flat against the pad and feet planted firmly on the floor.
  2. Place your forearms against the padded levers so the pivot point of the machine aligns with your shoulder joints.
  3. Grasp the handles lightly without squeezing too hard to keep the tension focused on the lateral deltoids.
  4. Raise your elbows out to the sides until they are level with your shoulders, exhaling as you reach the top.
  5. Pause for a brief moment at the peak of the contraction to maximize muscle fiber recruitment.
  6. Lower the weights slowly back to the starting position under full control to maintain constant tension.

Common Mistakes

  • Using momentum to swing the weights up rather than lifting with the deltoids
  • Shrugging the shoulders toward the ears which shifts tension to the traps
  • Setting the seat height too low or too high for proper joint alignment

Muscles Worked

Primary movers

  • Shoulders

Stabilizers

  • Trapezius
  • Triceps
  • Upper Back

Related Guides

Shoulders · Shoulders