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Instructions
- Sit on the machine with your back straight and chest up.
- Adjust the seat so that the shoulder pads are aligned with your shoulder joints.
- Grasp the handles or position your arms under the pads.
- Exhale and raise your arms out to the sides until they are parallel to the floor.
- Pause briefly at the top, then inhale and return to the starting position in a controlled manner.
Technical Tips
- Avoid using momentum or jerking motions.
- Keep your elbows slightly bent throughout the movement.
- Focus on contracting your shoulder muscles, especially the side deltoids.
Breathing Tips
- Exhale as you lift the arms.
- Inhale as you lower the arms back down.
Medical restrictions
- Shoulder impingement
- Rotator cuff injuries
- Severe deltoid tendonitis
The Machine Lateral Raise is a popular isolation exercise designed to effectively target the shoulder muscles, particularly the side deltoids. Performed on a guided machine, it provides controlled and consistent resistance throughout the movement, making it an ideal option for beginners and advanced trainees alike. This exercise is especially beneficial for those aiming to build shoulder width and improve upper body symmetry. By removing the need for balance or stabilization, the machine version allows for strict form and reduced injury risk, helping users focus on activating the lateral deltoid fibers. Its seated position also minimizes lower back strain, making it accessible to individuals with limited mobility or those recovering from other injuries. The Machine Lateral Raise is frequently included in bodybuilding and fitness routines for its effectiveness in sculpting rounded, well-defined shoulders. It can be used as a primary movement in shoulder workouts or as an accessory lift to complement compound upper body training. Regular incorporation of this exercise promotes better shoulder aesthetics and contributes to overall upper body strength and posture alignment.
What muscles do machine lateral raises work?
Machine lateral raises primarily target the shoulders, especially the side deltoids, helping to build width and shape in the upper body.
Is the machine lateral raise better than dumbbells?
The machine lateral raise provides consistent resistance and improved stability, making it ideal for beginners or those focusing on strict form, whereas dumbbells offer more freedom of movement and functional strength.
How should I breathe during machine lateral raises?
Exhale as you lift your arms outward and inhale as you lower them back to the starting position.
Can I do machine lateral raises if I have shoulder pain?
If you experience shoulder pain, consult a medical professional before performing machine lateral raises, especially if you have a history of impingement or rotator cuff issues.
How many reps of machine lateral raise should I do?
For muscle growth, aim for 3–4 sets of 10–15 reps using moderate weight with good form during machine lateral raises.