Shoulders
Machine Lateral Raise
The Machine Lateral Raise is a strength exercise on a machine for your shoulders. Share of the load in the Zulta muscle model: side delts 64%, front delts 13% and rear delts 10%.
How to do it
- Set the seat so your shoulders line up with the machine's pivot points and select the weight.
- Sit with your chest against the pad or back against the backrest, depending on the machine.
- Place the outside of your forearms against the arm pads and lightly hold the handles.
- Raise the pads out to the sides until your upper arms are level with the floor.
- Lower slowly until the arms are back at your sides.
Tips
- Push with the elbows and forearms into the pads, not with the hands.
- Line the shoulder joints up with the pivots for a smooth path.
Common mistakes
- Shrugging the shoulders up as the pads rise.
- Letting the stack bang down between reps.
- Setting the seat too high or low so the pads slide along the arm.
Muscles worked by the Machine Lateral Raise
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A pad at the elbow limits shrugging. Raising the arm out to the side is shoulder abduction, led by the lateral delt; front and rear heads assist, the upper traps help rotate the shoulder blade near the top, and the supraspinatus starts the movement from deep.
Machine Lateral Raise alternatives
Same equipment
Different equipment
- Incline Bench Cable Lateral Raise
- Incline Bench Cuffed Cable Lateral Raise
- Incline Side Lying Lateral Raise
- Partial Lateral Raise
Make it harder
- Incline Bench Cable Lateral Raise
- Incline Bench Cuffed Cable Lateral Raise
- Incline Side Lying Lateral Raise
- Lean Away Cable Lateral Raise
Frequently asked questions
What muscles does the Machine Lateral Raise work?
Mainly the side delts. The front delts and rear delts assist.
Is the Machine Lateral Raise good for beginners?
Yes. The Machine Lateral Raise is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Machine Lateral Raise?
For example the Incline Bench Cable Lateral Raise, Incline Bench Cuffed Cable Lateral Raise and Incline Side Lying Lateral Raise. They train mostly the same muscles, some with different equipment.
How do you make the Machine Lateral Raise harder?
Add weight or reps, or move on to the Incline Bench Cable Lateral Raise and Incline Bench Cuffed Cable Lateral Raise.
Sources
- Coratella et al. 2020, IJERPH 17(17):6015 (lateral raise variations and front raise)
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