Shoulders
Machine Side Lateral Raises
Master the machine-assisted lateral raise to isolate the lateral deltoids for superior shoulder width and stability.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.