Shoulders
Single Arm Machine Lateral Raise
The Single Arm Machine Lateral Raise is a strength exercise on a machine for your shoulders. Share of the load in the Zulta muscle model: side delts 61%, front delts 12% and rear delts 10%.
How to do it
- Set the seat so the machine pivot lines up with your shoulder joint.
- Sit with your chest against the pad and place one forearm or elbow against the arm pad.
- Hold the handle or rest the hand lightly, keeping the other hand on the frame.
- Push the pad out and up with the elbow until the upper arm is level with the floor.
- Lower slowly until the pad nearly touches the stack, then switch arms after the set.
Tips
- Push through the elbow, not the hand, so the side delt does the work.
- Keep the ribs against the pad and the torso still.
- Working one arm at a time lets you focus on each side.
Common mistakes
- Setting the seat too high or low so the pivot misses the shoulder.
- Leaning away from the working arm to lift the pad.
- Letting the stack crash between reps.
Muscles worked by the Single Arm 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. One side at a time. 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.
Single Arm Machine Lateral Raise alternatives
Same equipment
Different equipment
- Egyptian Lateral Raise
- Single Arm Dumbbell Lateral Raise
- Incline Bench Cable Lateral Raise
- Partial Lateral Raise
Make it harder
- Egyptian Lateral Raise
- Incline Bench Cable Lateral Raise
- Incline Bench Cuffed Cable Lateral Raise
- Incline Side Lying Lateral Raise
Frequently asked questions
What muscles does the Single Arm Machine Lateral Raise work?
Mainly the side delts. The front delts and rear delts assist.
Is the Single Arm Machine Lateral Raise good for beginners?
Yes. The Single Arm 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 Single Arm Machine Lateral Raise?
For example the Egyptian Lateral Raise, Single Arm Dumbbell Lateral Raise and Incline Bench Cable Lateral Raise. They train mostly the same muscles, some with different equipment.
How do you make the Single Arm Machine Lateral Raise harder?
Add weight or reps, or move on to the Egyptian Lateral Raise and Incline Bench Cable Lateral Raise.
Sources
- Coratella et al. 2020, IJERPH 17(17):6015 (lateral raise variations and front raise)
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