Lateral Raise Machine

Stable resistance through the whole range with no need to stabilise: excellent for accumulating side delt volume close to failure.

• Isolation
• Machine
• Beginner

How to do it

• Set the seat so the axis lines up with your shoulder
• Push out with your elbows, not with your hands
• Control the way down, do not let it drop

Sets, reps and tempo

Ranges: 12–20 reps · 0–1 RIR

Tempo: Lift for 1 s, squeeze at the top, lower for 2–3 s resisting

Common mistakes

• Driving with your body
• A partial range
• Raising above shoulder height and bringing in the traps

Muscles worked

Primary

• Side delt

Alternatives

• Lateral Raise
• Cable Lateral Raise
• Shoulder Press Machine