Machine Lateral Raise
Description
The lever lateral raise is a side-delt isolation exercise performed on a dedicated lateral raise machine. With your upper arms braced against padded levers, you lift the weight by abducting your arms to your sides. The guided path eliminates cheating and provides constant resistance, making it one of the strictest side-delt exercises available.
Muscle Group
Equipment Required
Machine Lateral Raise Instructions
- Adjust the seat height so that the arm pads align with the outside of your upper arms.
- Sit with your back firmly against the pad and place the outsides of your upper arms against the arm pads.
- Grip the handles if provided. Brace your core and pull your shoulders down.
- Lift the pads out to your sides by abducting your arms. Keep your torso upright — do not lean.
- Continue lifting until your upper arms are roughly parallel to the floor.
- Pause briefly at the top. Squeeze your side delts.
- Lower the pads under control over two to three seconds. Stop just before the weight stack touches down.
- Repeat for the desired number of reps. Aim for 12 to 20 reps per set.
Machine Lateral Raise Form & Visual
Machine Lateral Raise Benefits
- Strict side-delt isolation with no cheating possible
- Constant resistance throughout the range of motion
- Easy to load progressively in small increments
- Eliminates the temptation to use momentum or body swing
- Excellent for high-rep side-delt finishing work
- Easier to feel the target muscle than dumbbell raises
Machine Lateral Raise Muscles Worked
- Lateral deltoid
- Anterior deltoid (secondary)
- Supraspinatus (rotator cuff, initial range)
Machine Lateral Raise Variations & Alternatives
- Dumbbell Standing Lateral Raise
- Dumbbell Seated Lateral Raise
- Cable Leaning Lateral Raise
- Band Lateral Raise
- Kettlebell Lateral Raise
- Single-Arm Lever Lateral Raise
- Pause Lever Lateral Raise
- Tempo Lever Lateral Raise
- Plank Lateral Raise
- Landmine Lateral Raise
