Machine Lateral Raise
A machine-based shoulder isolation exercise that moves the arms out to the sides against a fixed resistance path, a stable alternative to the dumbbell lateral raise.
Equipment: Gym machines (leg press, leg extension, etc.)
How to do it
- 1Sit in the machine with your arms against the pads at your sides.
- 2Raise your arms out to the sides until they reach roughly shoulder height.
- 3Pause briefly at the top without shrugging your shoulders up toward your ears.
- 4Lower back down under control to the starting position.
Common mistakes
- Using a weight heavy enough that the shoulders shrug up to help complete the movement.
- Raising the arms above shoulder height, which shifts stress onto the shoulder joint.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 2-3 | 8-12 | 60-90 sec |
| Build muscle | 2-3 | 10-15 | 60-90 sec |
| General fitness | 2-3 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Machine Lateral Raise safe for beginners?
Generally, yes. The Machine Lateral Raise is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength, mobility, or technique. Start with a version you can control throughout, whether that means a lighter weight, an easier variation, or a shorter hold, progress gradually, and stop if something hurts beyond normal muscle effort.
What muscles does the Machine Lateral Raise work?
The primary mover is your shoulders. As a push movement, it also involves your triceps and upper chest.
What can I substitute if I don't have gym machines for the Machine Lateral Raise?
The Dumbbell Lateral Raise trains the same muscle with a similar movement, so it's a reasonable swap if you don't have gym machines available. The loading won't match exactly, so expect to adjust the weight or reps.
See the Dumbbell Lateral RaiseRelated exercises
Learn more
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