Machine Lateral Raise
Side DeltsMachineBeginner
Side delt training with less setup and less temptation to swing.
Muscle worked
Side Delts
Equipment
Machine
Difficulty
Beginner
Time per set
30-60s
How to perform
Step by step, every rep
01
Adjust seat height
Line the machine pads with your upper arms or elbows depending on the model.
02
Sit tall
Keep ribs down and shoulders relaxed.
03
Raise out to sides
Lift elbows until upper arms reach shoulder height.
04
Lower smoothly
Return without letting the stack slam.
Common mistakes
Avoid these
✕
Shrugging into the pads
Traps overpower side delts. Fix: Keep shoulders down as elbows rise.
✕
Seat too low or high
The machine path feels wrong. Fix: Adjust until the pads move naturally with your arms.
✕
Partial reps only
You leave too much delt stimulus unused. Fix: Use full controlled range.
Progressions
Scale it up or down
Make it easier
- Dumbbell lateral raise
- Light machine lateral raise
- Cable lateral raise partials
Make it harder
- Paused machine lateral raise
- Drop set machine lateral raise
- One-arm machine lateral raise
How to program it
Sets, reps, rest
| Goal | Sets | Reps | Rest | Load |
|---|---|---|---|---|
| Build Strength | 3-4 | 6-8 | 90-120s | Heavy enough to need focus, light enough to control. |
| Build Muscle | 3-4 | 8-15 | 60-90s | Moderate. Last 2 reps should burn without breaking form. |
| Build Endurance | 2-3 | 15-25 | 45-60s | Lighter. Smooth tempo and constant tension. |
Want this exercise programmed into a full plan?
Learning the form is step one. Fitting it into a plan built around your body, your equipment, your schedule and your food is what actually changes things. Fuel your sessions with enough protein using the Indian Food Database.
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