Shoulders · Isolation
Machine Lateral Raise
A machine lateral raise that keeps the side delts loaded with a fixed path.
- MAIN MUSCLE
- Side delts
- ALSO WORKS
- Trapezius
- EQUIPMENT
- Machine
- LEVEL
- Beginner
- REPS
- 12-20
- TEMPO
- 1-1-3
HOW TO DO IT
Adjust the seat so the shoulders line up with the machine pivots.
Place the arms against the pads with elbows slightly bent.
Raise the pads out to shoulder height.
Lower slowly to the start.
COMMON MISTAKES
- Swinging the torso to lift the weight; use a load you can raise strictly.
- Shrugging the traps; keep shoulders down and lead with the elbows.
TIPS
- Raise the weight out, not up, to about shoulder height.
QUESTIONS
Which muscles does Machine Lateral Raise work?
The main muscle is Side delts. It also works Trapezius.
How many reps should I do?
FORGE suggests 12-20 reps for Machine Lateral Raise. The app adjusts sets and reps to your goal and level.
What can I do instead of Machine Lateral Raise?
These train the same muscles: Dumbbell Lateral Raise, Cable Lateral Raise, Upright Row.