Side Delts
Machine Lateral Raise
Beginner
Machine
Isolation
Side Delts
How to do it
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Adjust the seat until your shoulder joint lines up with the machine's pivot point.
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Sit tall with your back on the pad and your forearms against the side pads.
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Raise both arms out to shoulder height by driving through the outside of your upper arms.
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Hold for a second at the top while keeping the shoulders down.
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Lower slowly over 3 seconds until the plates almost touch the stack, then go again without resting at the bottom.
Common mistakes
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Not aligning the pivot with your shoulder, which makes the path feel off.
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Squeezing the handles and pushing with the hands instead of the outer upper arm.
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Letting the stack bang at the bottom and losing all tension.
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Shrugging up because the weight is too heavy.
Tips
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This machine is the easiest place to run drop sets: move the pin and keep going.
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No machine? Cable lateral raises give the closest feel.
Secondary muscles
Alternatives
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