Machine Lateral Raise

Which muscles does it train?

Equipment needed

How to perform it

Isolation work is usually trained in a higher rep range: 2 to 4 sets of 10 to 15 reps with 45 to 90 seconds of rest, performed under control.

Execution and technique cues

• Adjust the seat height so that your shoulder joints align directly with the pivot point of the machine.
• Sit tall, press your chest against the pad, and place your outer upper arms firmly against the pads.
• Raise your elbows outward and upward in a wide arc until they reach shoulder height.
• Pause briefly at the peak of the contraction, then lower the arm pads slowly back to the starting position.

Common mistakes

• Shrugging the shoulders upward during the lift, which shifts the load onto the upper trapezius.
• Leading the movement with the hands instead of pushing outward and upward with the elbows.
• Swinging the torso back and forth to lift a weight that is too heavy.

Frequently asked questions

Why is my neck sore after doing machine lateral raises?

A sore neck is usually caused by excessive shrugging, which recruits the upper trapezius instead of isolating the lateral deltoids.

How high should I raise my arms during the exercise?

Raise your arms until your elbows are parallel to the floor, as raising them higher shifts the tension to your upper back and neck.

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