Machine Lateral Raise

How to do it

1. Set the seat so the pivot of the arm pads lines up with your shoulder joints.
2. Sit with your back flat against the pad and the outside of your upper arms against the pads.
3. Push the pads out and up until your upper arms reach shoulder height.
4. Lower under control until your arms are back at your sides.
5. The pads load the upper arm, not the hand, so the elbow cannot help and the side delt does all of it.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

How it compares

Compared with the Dumbbell Lateral Raises, it loads Mid-back / traps 5 points lower, Side delts 5 points lower. It needs Machines where the other uses Dumbbells. Compared with the Machine Shoulder Press, it loads Front delts 90 points lower, Side delts 50 points higher, Triceps 40 points lower.

Other ways to train this

• Dumbbell Lateral Raises Dumbbells
• Cable Lateral Raises Cable machine
• Seated Lateral Raises DumbbellsBench
• Plate-Loaded Lateral Raise Plate-loaded machine
• Barbell Upright Row BarbellIntermediate
• Cable Upright Row Cable machineIntermediate
• Kettlebell Sumo High Pull KettlebellsIntermediate
• Side-Lying Lateral Raise DumbbellsBench
• One-Arm Plate-Loaded Lateral Raise Plate-loaded machine
• Smith Machine Upright Row Smith machine
• Kettlebell Halo Kettlebells

Other exercises for the Side delts

• Machine Shoulder Press 45% Machines
• One-Arm Machine Press 45% Machines
• Reverse Pec Deck 15% Machines
• Handstand Push-Ups 60% BodyweightProfessional

Exercise illustrations and data by RepDB (repdb.co), used under licence.