Machine Lateral Raise

Technique

Sit in the machine with your upper arms against the pads and grip the handles at your sides. Raise your arms out to the sides up to shoulder height by pressing against the pads. Pause briefly at the top, then lower back down under control. Keep your torso upright throughout the movement.

Steps

1. Adjust the seat so your shoulders align with the machine's pivot points
2. Sit upright with your upper arms against the pads and grip the handles
3. Press your upper arms outward until they reach shoulder height
4. Pause briefly at the top without shrugging your shoulders
5. Lower the pads under control to the starting position

Common mistakes

• Shrugging the shoulders toward the ears
• Raising the arms above shoulder height
• Leaning back or rocking the torso to move the weight
• Letting the weight drop quickly on the return

Variations

• Single-arm machine lateral raise
• Neutral-grip machine lateral raise
• Forward-facing machine lateral raise
• Isometric-hold machine lateral raise

FAQ