Shoulders
Standing Machine Lateral Raise
The Standing 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 handles or arm pads so the pivot lines up with your shoulders.
- Stand in the machine facing the pad, feet hip-width, knees soft.
- Place the outside of both forearms against the pads and hold the handles lightly.
- Raise both arms out to the sides until the upper arms are level with the floor.
- Lower slowly until the pads are back beside the hips.
Tips
- Drive through the elbows and keep the hands relaxed.
- Stand tall with the ribs down so the lower back stays still.
- Pause briefly at shoulder height before lowering.
Common mistakes
- Bouncing the knees to start each rep.
- Lifting the shoulders toward the ears.
- Using a range that stops well below shoulder height.
Muscles worked by the Standing 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.
Standing 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 Standing Machine Lateral Raise work?
Mainly the side delts. The front delts and rear delts assist.
Is the Standing Machine Lateral Raise good for beginners?
Yes. The Standing 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 Standing 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 Standing 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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