Lateral Raises (Machine)
The lateral raise machine is an isolation exercise targeting the medial deltoid. The machine guides the range of motion and allows for controlled shoulder abduction with consistent resistance, making it effective for building shoulder width.
How to do it
- Sit on the lateral raise machine and adjust the arm pads to rest on the outside of your upper arms.
- Grip the handles lightly and plant your feet flat on the floor.
- Raise the arm pads outward and upward by abducting your shoulders until your arms are parallel to the floor.
- Pause at the top of the movement and squeeze your deltoids.
- Slowly lower the arm pads back to the starting position and repeat for the desired number of repetitions.
Form cues
- Keep your chest pressed firmly against the pad.
- Lead with your elbows as you lift the pads outward.
- Raise your arms only until they are parallel to the floor.
- Lower the weight slowly under complete control.
Breathing: Exhale as you raise the pads outward, and inhale as you slowly lower them back to the start.
Common mistakes
- Using momentum by swinging your torso up, which takes the work away from your shoulders.
- Lifting too heavy and shrugging your shoulders toward your ears, which overworks your traps instead of your delts.
- Lifting past shoulder height, which places unnecessary stress on the shoulder joint.
Muscles worked
Primary: delts. Secondary: traps.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp pain in your shoulder joint, ease off and choose a gentler movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do I feel this more in my neck than my shoulders?
This usually happens when you shrug your traps upward during the lift. Try keeping your shoulders relaxed down and away from your ears.
How heavy should the machine be set?
Start with a light weight where you can easily complete all repetitions with smooth, controlled form without swinging your body.
How often can I do lateral raises?
2 to 3 times per week with at least one rest day between sessions is plenty for most beginners to build shoulder strength.