Machine lateral raise

A seated machine version of the side raise that isolates the side delts.

• Muscle group: Shoulders
• Equipment: Machine
• Difficulty: Beginner

Also known as: Lateral raise machine, Seated lateral raise machine, Side raise machine, Sidehævemaskine

How to do it

1. Adjust the seat so your shoulders line up with the machine's pivot and rest your arms on the pads.
2. Raise your arms out to the sides until your elbows reach about shoulder height.
3. Lower slowly back to the start without letting the weight stack touch down between reps.

Common mistakes

• Shrugging the shoulders up instead of lifting from the arms.
• Using momentum from the torso to swing the pads up.

Alternatives

• Lateral raise
• Cable lateral raise
• Dumbbell shrug
• Machine shoulder press
• Front raise

Watch a video demonstration on YouTube

“Machine Lateral Raise” by Renaissance Periodization (opens YouTube)

General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.