Machine Side Lateral Raise Guide | Shoulder Isolation
Learn proper form for the machine side lateral raise. Our guide covers steps, common mistakes, and tips to build wider shoulders with constant tension.
How to Perform
- Adjust the seat height so that your shoulder joints align directly with the pivot point of the machine arms.
- Sit firmly against the backrest with your feet flat on the floor and place your outer arms against the padded levers.
- Grasp the handles lightly with a neutral grip and maintain a slight bend in your elbows throughout the movement.
- Exhale as you lift your arms out to the sides in a controlled arc until they are parallel with the floor.
- Pause briefly at the top of the movement to maximize peak contraction in the lateral deltoids.
- Inhale as you slowly lower the weight back to the starting position without letting the plates touch.
- Keep your torso stationary and avoid using momentum to initiate the lift.
Common Mistakes
- Shrugging the shoulders toward the ears during the lift
- Setting the seat too high or too low for the pivot point
- Using technical momentum by jerking the torso forward
- Gripping the handles too tightly which shifts tension to the forearms
Muscles Worked
Primary movers
- Shoulders
Stabilizers
- Trapezius
- Supraspinatus
- Forearms
Related Guides
- Arm Raises (T/Y/I) — Shoulders
- Arnold Press — Shoulders
- Australian pull-ups — Shoulders
Shoulders · Shoulders