How to do Machine Lateral Raise

Machine Lateral Raise is an isolation exercise for the shoulders: one joint works, so it comes after the compound lifts to finish the target muscle. Equipment: machine. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.

Step-by-step

1. Sit on the machine and adjust the seat so it aligns with the pivot point of your shoulder joint.
2. Position your arms under the pad supports and grip lightly.
3. Keep your torso upright and your shoulders down and steady.
4. Raise your arms out to the sides up to shoulder height and pause briefly at the top.
5. Slowly lower the pads back to the starting position under control.

Coaching tip

How to program it

Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.

FitCi applies this table to your age and goal automatically and writes weekly progression.

Alternatives

• At home, no equipment: Pike Push-Up, Handstand Push-Up
• Same muscle, different equipment: Overhead Barbell Press, Seated Dumbbell Shoulder Press, Arnold Press

More shoulders exercises

• Overhead Barbell PressBar ile Omuz Press (Askeri Press)
• Seated Dumbbell Shoulder PressOturarak Dambıl Omuz Press
• Arnold PressArnold Press
• Machine Shoulder PressMakinede Omuz Press
• Push PressPush Press (İtiş Press)
• Dumbbell Lateral RaiseDambıl Yan Kaldırış (Lateral Raise)