Lateral Raise Machine

The lateral raise machine isolates the side deltoid in a seated position with supported pads against the arms. This removes momentum as an option and provides consistent tension.

Beginner 💪 Side Delts Isolation Isolation
3
Sets
12–20
Reps
60 sec
Rest
Isolation
Type
🏋️ Machine
Lateral Raise Machine — start and finish positionsSTARTFINISH
Machine
Side Delts Beginner Isolation
Add This Exercise to Your Workout →

Muscles Worked

Learn more in the Side-delts training guide →

Primary
Side Delts
Highlighted muscles

How To Perform

  1. 1 Adjust the seat height so your elbows align with the pivot point of the machine.
  2. 2 Place arms against the pads.
  3. 3 Raise to shoulder level and return slowly.

Form Cues

  • ✓ The pivot point of the machine should align with your shoulder joint.
  • ✓ Control the eccentric — resist the weight on the way down.

Common Mistakes

  • ✗ Setting seat too high or low — misalignment compromises the movement.
  • ✗ Rushing the return.
💡 Professor Splits Says:

Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Lateral Raise Machine, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.

Exercise Alternatives

Can't do the Lateral Raise Machine? These alternatives target the same muscles:

Dumbbell Lateral Raise
Side Delts · Beginner
→
Cable Lateral Raise
Side Delts · Beginner
→

Swap Lateral Raise Machine for something else

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Where This Exercise Fits

FAQ

How many sets of Lateral Raise Machine should I do?▾
3 sets of 12–20 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for side delts. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Lateral Raise Machine target?▾
Lateral Raise Machine primarily targets the Side Delts.
Is Lateral Raise Machine good for beginners?▾
Lateral Raise Machine is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?▾
For Lateral Raise Machine, 60 sec of rest between sets is recommended. Isolation exercises can typically use shorter rest periods (45–90 sec) to maintain the pump and time efficiency.