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Shoulders Machine Beginner

How to do the Machine Lateral Raise

Primary: Side Delts · also works Traps. Also called: lateral raise machine, side delt machine.

Step by step

  1. 1

    Adjust the seat so the pivot of the machine lines up with your shoulder joint.

  2. 2

    Sit with your back against the pad and place your arms against the pads or hold the handles.

  3. 3

    Raise your arms out to the sides until your elbows reach shoulder height.

  4. 4

    Lower slowly without letting the weight stack touch.

Watch a form video →

Coaching cues

  • Push with your elbows, not your hands
  • Keep your shoulders down
  • Pause at the top

Common mistakes

  • Setting the seat too low or too high
  • Shrugging the weight up
  • Using momentum

Sets, reps and where it fits

Muscle

3–4 × 12–20

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 12–20

rest 45–60 s

Impact: low Knee stress: low Spine load: low Gym only

Machine Lateral Raise alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Dumbbell Lateral RaiseDumbbell · beginner Cable Lateral RaiseCable · beginner Band Lateral RaiseResistance Band · beginner Upright RowDumbbell · intermediate Arm CirclesBodyweight · beginner Band Upright RowResistance Band · beginner

Frequently asked questions

What muscles does the Machine Lateral Raise work?

Primary: Side Delts. Secondary: Side Delts, Traps

How many sets and reps of Machine Lateral Raise should I do?

For muscle: 3–4 sets of 12–20 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Machine Lateral Raise?

Same movement pattern, different equipment: Dumbbell Lateral Raise, Cable Lateral Raise, Band Lateral Raise, Upright Row, Arm Circles, Band Upright Row.

Is the Machine Lateral Raise good for beginners?

Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.