How to do a Machine Lateral Raise
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Shoulder Shrug Machine
Workouts with Machine Lateral Raise
Target muscles worked
Instructions for Proper Form
Machine Lateral Raise is a variation on the more standard Shoulder Raise. Similar to Shoulder Raise, this is an isolation exercise that primarily targets your shoulders. The use of a machine adds more stability to the movement, as well as restricting your range of motion. Both of these lead to a more stable exercise allowing you to focus on exertion.
- Seat yourself facing the machine with the outside of your arms against the arm pad.
- Start the movement with your chest up and maintain a neutral spine.
- Begin the movement by moving your upper arms laterally, away from the body until they are parallel with the floor.
- After a brief pause, return to the starting position.
Common Form Mistakes
Overusing Machines
Machines are great pieces of equipment, however they do hinder your ability to develop smaller stabilizing muscles. Try to work in other variations that require you to stabilize the movement as well.
Always Sitting
Performing this exercise while seated adds stability to the movement. You don’t need to focus on keeping your balance, or stabilizing your body. This allows you to focus more on exertion, which is great, but make sure you’re including some standing variations as well. This will help highlight and address some instability you may have with this movement.
Weight & 1 Rep Max Calculator
Average Machine Lateral Raise standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps30lbs1 Rep Max40lbs
- intermediate8reps35lbs45lbs
- advanced8reps45lbs55lbs
Enter your stats to calculate your Reps & Weight
Alternatives & Variations to Machine Lateral Raise
1. Cable Lateral Raise
97.7 mSCORESWAPPED 2,663 TIMESCable Lateral Raise is a variation on the more standard Dumbbell Shoulder Raise. Similar to the Dumbbell Shoulder Raise, this isolation exercise primarily targets the shoulders, and more specifically the medial deltoid (middle of the shoulder). By using a cable machine, you have more control over the direction your resistance is coming from, and can easily make adjustments. In addition, by isolating each side of the body, you can more easily identify and address strength imbalances between sides.
2. Machine Shoulder Press
92.5 mSCORESWAPPED 2,124 TIMESis a variation on the more standard shoulder press that utilizes a machine. Like other shoulder presses, this is a compound exercise that primarily targets the shoulders. The use of the machine restricts your movements, and adds more stability. This allows you to focus more on exertion than stabilization. This is a great exercise for anyone looking to learn the basic movement, and develop the strength needed for other similar exercises or functional applications.
3. Dumbbell Lateral Raise
95.5 mSCORESWAPPED 1,790 TIMESAn isolation exercise using dumbbells to raise the arms sideways, targeting the deltoid muscles.
4. Dumbbell Shoulder Raise
97.8 mSCORESWAPPED 1,326 TIMESDumbbell Shoulder Raise is an isolation exercise that primarily targets the shoulders, more specifically the medial deltoid (middle of the shoulder). This is a very common shoulder exercise and can work well for building muscle mass and strengthening the shoulders. By using dumbbells, you can help identify and address any strength imbalances between sides.
5. Dumbbell Front Raise
98.6 mSCORESWAPPED 1,123 TIMESDumbbell Front Raise is an isolation exercise that primarily targets the shoulders, more specifically the anterior deltoid (front of the shoulder). This is a very common shoulder exercise, and can work well to isolate the shoulders to build strength and muscle mass. By using dumbbells, you can help identify and address any strength imbalances between sides.
6. Dumbbell Shoulder Press
99.5 mSCORESWAPPED 990 TIMESDumbbell Shoulder Press is a compound exercise that primarily targets the shoulders. The use of dumbbells allows for slightly more instability than with equipment like barbells. This can help you recruit and develop stabilizing muscles around the shoulders. In addition, by using dumbbells, you can help identify and address any strength imbalances between sides.
7. Dumbbell Rear Delt Raise
94.7 mSCORESWAPPED 685 TIMESDumbbell Rear Delt Raise is a variation of Dumbbell Shoulder Raise. Similar to other shoulder raises, this is an isolation exercise that primarily targets the shoulders. By hinging your hips back, and leaning forward slightly, you can further emphasize your rear deltoids (back of the shoulder).
8. Hammerstrength Shoulder Press
84.5 mSCORESWAPPED 608 TIMESHammerstrength Shoulder Press is a variation on the more standard shoulder press that utilizes a Hammerstrength machine. Like other shoulder presses, this is a compound exercise that primarily targets the shoulders. The use of the Hammerstrength Machine limits your range of motion, and adds stability to the movement. Both of these factors allow you to focus more on exertion and muscle activation, rather than stabilizing the movement itself.
9. Cable Face Pull
96 mSCORESWAPPED 566 TIMESCable Face Pull is a compound exercise that primarily targets your shoulders, more specifically your posterior deltoids (back of the shoulder). By using a cable machine, you have more control over where the resistance is coming from, and can easily make adjustments by either moving towards or away from the cable machine, or by adjusting the height of the pulley.
- Intermediate
- Shoulders
- Hi-Lo Pulley Cable
10. Dumbbell Lateral Raise To Front Raise
78.6 mSCORESWAPPED 515 TIMESDumbbell Lateral Raise to Front Raise is a combination of both Shoulder Raise, and Front Raise. Both movements in this exercise are isolation movements that primarily target the shoulder. By performing these exercises together, you can more completely target your shoulders than by using one of these two movements.