Machine Lateral Raise

oec:machine-lateral-raise

A seated or standing isolation exercise using a dedicated machine to target the lateral deltoids through guided shoulder abduction.

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Also called: Seated Machine Lateral Raise, Lever Lateral Raise, Machine Side Raise, Machine Side Lateral Raises

How to do it

Adjust the seat height so your shoulder joints align directly with the machine's pivot axis.
Sit with your chest against the chest pad or back against the backrest according to the machine design.
Position your upper arms or forearms flush against the padded levers and grip the handles lightly.

Raise your elbows out to the sides in a smooth arc until your upper arms are roughly parallel to the floor.
Pause briefly at the top to emphasize peak contraction in the lateral deltoids.
Lower the arms under control back to the starting position without letting the weight stack touch down between reps.

Exhale as you raise your arms out to the sides; inhale as you lower the weight back down.

Excessive shrugging at the top of the movement.: Keep your shoulder blades depressed and focus on abduction at the shoulder joint rather than elevating your traps.
Misaligned seat height relative to the machine axis.: Align the center of your shoulder joints directly with the machine's rotational pivot point before starting.
Using torso momentum to swing the weight up.: Keep your chest firmly supported against the pad and execute the repetition with strict control.

Avoid raising your elbows significantly above shoulder level if you experience anterior shoulder impingement or pain.

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