Machine Standing Lateral Raise
How to do it
Starting position
- Adjust the height so the pad sits against the outside of your elbow.
- Grip the post handle or keep your torso upright.
- Lower your shoulders and brace your abs.
Movement
- Push the pads out to the sides with your elbows to raise them to shoulder height.
- Pause briefly at the top.
- Lower slowly against the resistance.
Breathing
Exhale as you press up, and inhale as you lower.
Cautions
- If your shoulders shrug up, your traps take over. Keep your shoulders down and raise only your elbows.
- There is no need to raise far above shoulder height.
Exercise info
| Primary muscles |  Side delts |
|---|---|
| Secondary muscles | Traps · Front delts |
| Equipment |  Lateral raise machine |
| Movement pattern | Isolation |
| Rep range | 12–20 reps |
3 similar exercises
Representative exercise: Machine Standing 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
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.