Machine Lateral Raise
Also known as: machine side raise
- Secondary muscles
- Traps, Upper Back
- Body part
- Shoulders
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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A machine fixes the raise path and holds your torso in place, leaving nothing for the side delts to hide behind and no way for momentum to help. That stability makes it the easiest spot in the raise family to push near failure or run drop sets, since a stalled rep simply settles back onto the stack.
How to do the Machine Lateral Raise
- Adjust the seat height and position yourself on the machine with your back against the pad.
- Grasp the handles with an overhand grip and keep your arms straight.
- Exhale and raise your arms out to the sides until they are parallel to the floor.
- Pause for a moment at the top, then inhale and slowly lower your arms back to the starting position.
- Repeat for the desired number of repetitions.
Tip: Lead with the elbows and think of reaching wide rather than lifting up.
Muscles worked
Primary
Delts · Shoulders
Front raises hit the front delt, lateral raises the side, and Y or rear raises the back head; whichever you pick, the burn should build across the top of the shoulder by the last few reps.
Secondary
- Traps — The upper traps will take over if you shrug, so a slight downward pull of the shoulders keeps them out of it.
- Upper Back — On Y-raises and rear delt raises the lower traps and rhomboids control the shoulder blade and should be felt between the shoulders.
Common mistakes
- Swinging from the hips — a small bounce at the bottom is the sign of a weight that is too heavy; lighten it and lift from a dead stop.
- Shrugging as you raise — the traps take over when the shoulders rise toward the ears; keep them down and lead with the elbows.
- Raising far above shoulder height — on lateral and front raises the upper traps take over past parallel, so stop around shoulder level unless the variation is built to go overhead.
- Locked elbows — keep a soft bend in the elbow throughout so the load stays on the shoulder rather than the joint.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Raises are accessory work and belong after the presses in a shoulder or push session. Superset lateral raises with a rear delt fly using the same dumbbells for a complete shoulder finisher.
Variations and alternatives
Similar exercises
Without machine
Frequently asked questions
What muscles does the Machine Lateral Raise work?
The Machine Lateral Raise primarily works the delts. It also involves the traps and upper back, which assist the movement and stabilise the joints.
Is the Machine Lateral Raise good for beginners?
Yes. The Machine Lateral Raise is rated beginner: it uses a machine and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Machine Lateral Raise?
If you cannot do the Machine Lateral Raise, try the Landmine Lateral Raise, the Seated Dumbbell Lateral Raise or the Single Arm Band Front Raise. Each of them trains the delts through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Machine Lateral Raise, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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