# Machine Lateral Raise

A machine shoulder isolation exercise targeting the lateral deltoids. Useful for lifters building shoulder width with stable resistance and minimal body momentum.

- Beginner · Isolation
- Equipment: Lateral raise machine
- HD video: https://media.seto.fit/exercises/machine-lateral-raise/video/male.mp4
- HTML: https://seto.fit/exercises/machine-lateral-raise/

## Muscles worked

- Side delts: 10/10

## How to do the Machine Lateral Raise

1. Adjust the machine seat so the handles reach your shoulders comfortably.
2. Sit upright facing the machine and place the outside of your upper arms against the pads.
3. Start with the arms down at your sides and shoulders level, not shrugged upward.
4. Raise your arms out to the sides until your upper arms are shoulder-height.
5. Slowly lower the weight back down to the starting position.

### Full technique — 7 steps

1. Adjust the seat so your shoulders line up with the machine's pivot or handle height.
2. Sit tall facing the machine with your feet planted on the floor.
3. Place the outside of your upper arms against the pads with your elbows bent.
4. Start with the arms down at your sides and shoulders level, not shrugged upward.
5. Raise the arms out to the sides by driving the elbows away from your body.
6. Continue until your upper arms reach about shoulder height without leaning or swinging.
7. Lower the arms back to the start along the same path without letting the weight stack slam.

## Common mistakes

- Shrugging shoulders during the raise
- Leaning back to move weight
- Swinging through the bottom
- Raising far above shoulder height

## Form cues

- Drive elbows out
- Keep shoulders down
- Stop at shoulder height
- Stay tall through torso

## How much to do

- **Muscle growth** (best fit): 3–4 sets of 10–15 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 2 s
- **Endurance** (best fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Resistance bands**: [Resistance Band Lateral Raise](https://seto.fit/exercises/band-lateral-raise/)
- **Cable machine**: [Cable Lateral Raise](https://seto.fit/exercises/cable-lateral-raise/)
- **Barbell**: [Landmine Lateral Raise](https://seto.fit/exercises/landmine-lateral-raise/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Machine Lateral Raise — Beginner**
- Harder: [Seated Dumbbell Lateral Raise](https://seto.fit/exercises/dumbbell-lateral-raise-seated/) — Beginner
- Harder: [Dumbbell Lateral Raise](https://seto.fit/exercises/dumbbell-lateral-raise/) — Beginner

## Quick answers

### What muscles does the Machine Lateral Raise work?

Primary: Side delts 10/10.

### When should I do the Machine Lateral Raise in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the Machine Lateral Raise?

Muscle growth: 3–4 sets of 10–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Machine Lateral Raise?

Resistance bands: Resistance Band Lateral Raise. Cable machine: Cable Lateral Raise. Barbell: Landmine Lateral Raise.

### What is a harder version of the Machine Lateral Raise?

Seated Dumbbell Lateral Raise (Beginner), Dumbbell Lateral Raise (Beginner).

How we rate exercises: https://seto.fit/guides/methodology/

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