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Shoulders · Machine
Machine Lateral Raise
How to do the Machine Lateral Raise with good form: step-by-step technique, the muscles it works (delts), coaching cues and the mistakes to avoid.
Muscles worked
- Primary
- Delts
- Secondary
- Traps
How to do it
- Adjust the seat height so that your shoulders align directly with the pivot points of the machine arms.
- Sit completely upright with your chest against the chest pad (if present) or your back against the back pad.
- Place your forearms under the pads and lightly grasp the handles.
- Raise your arms straight out to the sides by driving your elbows upwards against the pads.
- Continue raising until your elbows are at shoulder height, squeezing the lateral deltoids.
- Slowly lower the weight back to the starting position without letting the weight stack crash.
Coaching cues
- Drive with the elbows
- Keep the torso perfectly still
- Squeeze at the top
Common mistakes
- Setting the seat too high or too low, misaligning the joints
- Shrugging the shoulders up to initiate the movement
- Gripping the handles too tightly, transferring tension to the forearms
Equipment and setup
Lateral raise machine
Seat height adjusted so the shoulder joint aligns with the machine's pivot point.
Also known as: Seated Machine Lateral Raise
Track your Machine Lateral Raise in ROAN
ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.
