Exercise · Shoulders
Machine lateral raise: how to do it
The machine lateral raise works the side of your shoulder, the delts, with a little help from the traps. The machine guides the path, which makes it a good way to feel the muscle without worrying about balance.
Doable at all 76 gyms GoSet follows
The essentials
- Line up your shoulders with the machine’s pivot.
- Raise to shoulder height, no higher.
Muscles worked
- Primary
- Shoulders
- Secondary
- Traps
How to do it
- Set the seat so your shoulders line up with the machine’s pivot.
- Place the sides of your arms or the handles against the pads, elbows slightly bent.
- Raise your arms out to the sides up to shoulder height as you breathe out.
- Hold for one second at the top.
- Lower over 2 to 3 seconds without letting the stack touch.
Common mistakes
Seat set wrong
Instead : Line your shoulders up with the pivot or the movement pulls on the joint.
Shrugging
Instead : Keep your shoulders down. Go lighter if your traps do the work.
Dropping the weight
Instead : Control it all the way down.
Coach tips
- Lead with your elbows.
- A pause at the top is worth more than extra weight.
- Keep your back against the pad throughout.
Variations
- One arm at a time if the machine allows it.
- Partial reps at the end of a set, only after full reps.
Sets and reps
People often do 3 sets of 12 to 15 reps with a moderate weight.
Equipment
Alternatives for the same muscles
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Common questions
Machine or dumbbells?
The machine guides the path and keeps steady tension. Dumbbells ask for more stability. Both do the job.
Why do I feel my traps?
The seat may be too low or the weight too heavy. Adjust the seat and go lighter.
How high should I go?
Up to shoulder height. Going higher adds little.