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Instructions
- Sit on the machine with your back firmly against the support pad.
- Grip the handles or pads with both hands.
- Begin the movement by lifting your arms out to the sides until they reach shoulder height.
- Pause briefly at the top, keeping your elbows slightly bent.
- Slowly lower the arms back to the starting position under control.
- Repeat for the desired number of repetitions.
Technical Tips
- Keep your core engaged and back flat against the pad.
- Avoid using momentum or jerking the weights.
- Ensure your wrists stay aligned with your forearms.
- Do not lift your shoulders or shrug during the movement.
Breathing Tips
- Exhale while lifting the arms.
- Inhale while returning to the starting position.
Medical restrictions
- Shoulder impingement or rotator cuff injuries
- Severe neck or trapezius strain
- Acute shoulder bursitis
The Machine Lateral Raise is a strength training exercise designed to isolate and develop the shoulder muscles, specifically targeting the deltoids. Using a guided machine, this movement minimizes the involvement of stabilizing muscles, allowing for controlled and consistent execution. Ideal for beginners and advanced users alike, the seated lateral raise provides joint stability and ensures correct form, making it a safer alternative to free weight versions. By focusing the tension directly on the shoulders, it helps improve muscle definition, symmetry, and overall shoulder aesthetics. This machine-based approach is particularly useful for hypertrophy training as it maintains constant resistance throughout the entire range of motion. Incorporating the Machine Lateral Raise into a workout routine can enhance shoulder width, contribute to upper body balance, and reduce the risk of muscular imbalances, especially when paired with pressing or pulling movements. Whether you're recovering from an injury or seeking targeted shoulder activation, this exercise is a reliable choice for building well-rounded deltoid development.
What muscles does the Machine Lateral Raise work?
The Machine Lateral Raise primarily targets the shoulders, especially the side deltoids, and secondarily involves the front deltoids and upper traps.
Is the Machine Lateral Raise better than dumbbells?
The Machine Lateral Raise offers more stability and consistent resistance, making it ideal for beginners or isolation-focused training, while dumbbells require more stabilizer engagement.
Can I use the Machine Lateral Raise if I have shoulder pain?
If shoulder pain is present, consult a medical professional first. The machine version can be gentler than free weights but may still aggravate certain conditions like impingement or rotator cuff injuries.
How many reps should I do on the Machine Lateral Raise?
For muscle growth, aim for 10–15 reps per set with controlled form. Adjust the weight to maintain good technique without compensating with momentum.
Is the Machine Lateral Raise effective for building wider shoulders?
Yes, this exercise effectively targets the lateral deltoids, which contribute to the appearance of broader, more defined shoulders when developed.