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Machine Lateral Raise

Side delts TrapsFront delts Isolation Lateral raise machine
Demo (loops)

How to do it

Starting position

  1. Sit on the machine seat and secure your arms against the pads.
  2. Plant your feet firmly on the floor and sit up straight.
  3. Look straight ahead and grip the handles.

Movement

  1. Push your elbows outward as you raise them.
  2. Pause briefly when you reach shoulder height.
  3. Slowly return to the starting position while feeling the resistance.

Breathing

Exhale as you lift and inhale as you lower.

Cautions

  • If you use momentum, it strains your shoulder joints, so keep your body stationary.
  • If your shoulders shrug, it engages your traps, so push out with your elbows.

If you feel pain during the exercise, stop. If it continues, talk to a professional.

Exercise info

Primary musclesSide delts
Secondary musclesTraps · Front delts
EquipmentLateral raise machine
Movement patternIsolation
Rep range12–20 reps
3 similar exercises

Representative exercise: Machine Lateral Raise

How GYMKC sets the weight for this exercise

For example, if you do 12 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 62.6 kg.

With the lateral raise machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 12–20 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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Related exercises

Lever Lateral Raise (Plate Loaded)HarderDumbbell Incline One Arm Lateral RaiseHarderDumbbell Lateral RaiseSimilar exerciseBand Lateral RaiseSimilar exerciseWeighted Bar Standing Lateral RaiseSimilar exerciseWeighted Full Can ExerciseSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.