Home | Exercise | How To Do Lateral Raise Machine: Benefits & Muscles Worked

Lateral Raise Machine

The lateral raise is a fundamental exercise for building strong and defined shoulders. This movement specifically targets the deltoid muscles, enhancing shoulder width and overall upper body aesthetics.

Whether you're a beginner or an advanced lifter, incorporating lateral raises can significantly improve your shoulder strength and stability. Read on to learn the proper technique, benefits, and variations of this essential exercise.

How To Do

Adjust the seat height so the handles are at shoulder level. Select your desired weight from the weight stack.
Sit with your back firmly against the pad and your feet flat on the floor.
Grip the handles with a neutral grip, palms facing inward, and keep your elbows slightly bent.
Breathe in to prepare and engage your core.
Exhale as you raise the handles out to the sides until your arms are parallel to the floor.
Hold the top position for a moment.
Inhale as you slowly lower the handles back to the starting position with control.
Repeat the movement for the recommended number of repetitions, maintaining proper form and control throughout.

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Tips From Expert

Keep your back straight and avoid using momentum to lift the weights. This ensures the target muscles are effectively engaged.
Perform the exercise slowly and under control to maximize muscle activation and prevent injuries.
Ensure the seat height is correct to align your shoulders with the machine’s pads. Proper alignment helps avoid unnecessary shoulder strain.
Begin with a lighter weight to perfect your form before increasing the load. This helps in preventing strain and injury.

Optimal Sets and Reps

The number of sets and reps for lateral raise machine exercises varies depending on your training goals. Here are the recommended ranges for different training styles.

Training Type	Sets	Reps
Strength Training	3–5	4–6
Hypertrophy	3–4	8–12
Endurance Training	3–4	15–20
Power Training	3–5	1–3 (Explosive)

Optimal Sets & Reps of Lateral Raise Machine

How to Put in Your Workout Split

The lateral raise machine is excellent for isolating and strengthening the deltoid muscles. This exercise enhances shoulder width and definition, making it a key component in any shoulder workout routine.

Options For Incorporation

Shoulder — Include the lateral raise machine on a dedicated shoulder machine workout day to focus entirely on building shoulder strength and definition. Pair with exercises such as shoulder presses.
Upper Body — Incorporate it into an upper-body workout to ensure balanced development of the shoulders alongside the chest, back, and arms. Pair it with chest presses and barbell rows.
Full Body — Add it to a full-body routine for comprehensive muscle engagement and overall conditioning. Pair it with squats and barbell bicep curls.

Integration Based On Training Focus

Strength And Power Training — Use heavier weights with lower reps to build shoulder strength and power. Ensure 2–3 minutes rest between sets.
Hypertrophy — Opt for moderate weights with higher reps to promote muscle growth and definition. Aim for 45–60 seconds of rest between sets.
Endurance Training — Choose lighter weights with high reps to improve muscular endurance and stability. Allow 45–60 seconds of rest between sets.

Loading Guidance

Start with a weight that allows you to perform the exercise with proper form. Gradually increase the weight as your strength improves. Use the loading recommendations below depending on your training style:

Strength Training — 80%–100% of your 1RM.
Hypertrophy Training — 60%–80% of your 1RM.
Endurance Training — 40–60% of your 1RM.
Power Training — 80%–100% of your 1RM.

These are calculated using your one repetition maximum (1RM). This is the maximum amount of weight you can lift for one repetition.

By integrating the lateral raise machine into your workout split, you can effectively enhance shoulder strength and appearance, contributing to a well-rounded and balanced physique. Whether you use it as part of a shoulder workout for men or women, it makes a great program addition.

*Expert tip: The lateral raise machine is great for performing drop sets. This is where you perform repetitions with no rest while dropping the weight.

Primary Muscle Groups

Lateral Deltoid

Muscles located at the side of your shoulder which gives your shoulders a rounded appearance.

Lateral Deltoid

The lateral deltoid, located on the side of the shoulder, is the primary muscle targeted during the lateral raise machine exercise. This muscle is responsible for abducting the arm away from the body, specifically raising it to the side. During the lateral raise machine exercise, the lateral deltoid contracts concentrically to lift the weight against gravity.

Studies show that the lateral deltoid is highly activated during lateral raise exercises. Research using electromyography (EMG) indicates a 30.3% muscle activation rate during the lateral raise. EMG measures electrical activity in muscles, revealing precise levels of activation during specific exercises.

Secondary Muscle Groups

Serratus Anterior

Small, fan shaped muscle that lies deep under your chest and scapula.

Anterior Deltoid

Muscles located at the front of your shoulder region

Anterior Deltoid

The anterior deltoid, located at the front of the shoulder, plays a pivotal role in shoulder flexion and abduction. The anterior deltoid works with the lateral deltoid to bring the arms out and stabilize the shoulders, aiding movement during the lateral raise.

This activation is instrumental in achieving balanced shoulder muscle development and enhancing functional strength across various daily activities and movements. As a secondary mover, the anterior deltoid gets a smaller but meaningful muscle-building stimulus.

Serratus Anterior

The serratus anterior, positioned on the sides of the chest, supports scapular movement. It plays a crucial role during the lateral raise machine exercise by stabilizing the shoulder blades. This ensures smooth arm movement and enhances overall shoulder stability.

This activation is vital for maintaining optimal shoulder function and mobility. This is essential for various upper-body movements and exercises.

Equipment

Lateral Raise Machine

This is great for developing your lateral deltoid muscles for rounded shoulders. Ensure you lower the handles down under control.

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Cable Lateral Raise

Barbell Military Press

Dumbbell Arnold Press

Alternating Dumbbell Press

Pike Push-Up

Arm Circle

Bear Crawl

Dumbbell Lateral Raise

Dumbbell Seated Shoulder Press

Dumbbell Seated Lateral Raise

Who Should Do?

Strength Training Enthusiasts

Strength training enthusiasts aiming to enhance upper body strength and appearance benefit from the lateral raise machine. It specifically targets the lateral and anterior deltoid muscles, crucial for shoulder development and stability in pressing movements.

Regular use of this exercise supports balanced muscle growth and enhances muscle hypertrophy, which is essential for improving strength in lifting and pushing exercises.

*Expert tip: Incorporate the lateral raise machine with proper form and gradual weight progression to optimize muscle engagement and achieve long-term fitness goals.

Athletes

Athletes in sports like swimming, basketball, and tennis benefit from the lateral raise machine. It strengthens the deltoid muscles which is useful for shoulder stability and endurance during these sporting movements. Examples include hitting a tennis ball or passing a basketball.

Performing lateral raises regularly helps strengthen these muscles, improving the ability to perform dynamic motions effectively. Enhanced shoulder stability not only optimizes athletic performance but also reduces the risk of overuse injuries.

Did you know? Shoulder injuries are some of the most common injury types in tennis. They account for between 25% and 47.7% of all injuries!

Older Adults

Resistance training is crucial for older adults, preserving bone health and mobility by maintaining muscle mass and bone density. The lateral raise machine safely strengthens the deltoids, crucial for shoulder stability and mobility. This benefits older men and women in daily activities.

The lateral raise machine is particularly good for older adults as it uses a fixed-path, seated position. This provides a safe way to strengthen the lateral deltoids while limiting lower back stress.

Regular use of the lateral raise machine strengthens the deltoids, enhances shoulder stability, and improves range of motion. Include them as a shoulder workout for women or men at this age.

Who Should Not Do?

Individuals With Shoulder Impingement

Shoulder impingement syndrome occurs when the rotator cuff tendons become irritated as they pass through the shoulder joint. The lateral raise machine, involving arm abduction, can worsen this condition by compressing these structures. This compression increases friction and pressure, potentially causing pain and inflammation.

To manage shoulder impingement, it’s crucial to avoid exercises that exacerbate symptoms. Instead, focus on shoulder exercises that enhance stability and mobility without causing further impingement.

Individuals With Rotator Cuff Injuries

Recovering from a rotator cuff injury necessitates caution with the lateral raise machine. This exercise may stress the weakened rotator cuff when the normal shoulder range of motion is reduced. This may impede recovery or worsen the condition.

Avoiding strenuous movements that strain the rotator cuff until full recovery is achieved is crucial. This approach minimizes the risk of setbacks and promotes sustained shoulder health over the long term.

Benefits Of The Lateral Raise Machine

Builds Strength

To build strength, you need a suitable resistance training stimulus. As part of this, there needs to be enough intensity and volume for the beneficial adaptations to take place.

The lateral raise machine effectively isolates the lateral deltoid muscles by providing consistent resistance. It uses a controlled movement pattern to provide suitable resistance intensity and volume. When performed correctly, this strengthens the shoulders, enhancing overall upper body strength and improving muscular endurance.

Increases Range Of Motion

Using the lateral raise machine enhances shoulder flexibility and range of motion. This exercise involves the abduction of the arms away from the body. The full range of motion stretches the shoulder joints and muscles.

Over time, this increased range of motion translates to improved flexibility, making daily activities and sports movements easier and more fluid.

Improved shoulder flexibility and range of motion from the lateral raise machine make reaching overhead cabinets and lifting objects easier. This increased mobility also aids in activities like putting on clothes and carrying shopping, enhancing overall daily function.

Supports Shoulder Mobility And Stability

The lateral raise machine promotes shoulder stability by engaging the surrounding muscles, including the deltoids, rotator cuff muscles, and upper back muscles. The serratus anterior acts as a secondary mover, supporting scapula stabilization.

Strengthening these muscles enhances joint stability, reducing the risk of shoulder injuries. The three deltoid heads, rotator cuff muscles, and upper back muscles work as a functional unit. This helps to ensure safe and stable movement patterns. Improved shoulder mobility allows for better movement patterns and posture, contributing to overall upper body health and functionality. This is beneficial for sporting performance and everyday movement patterns.

Frequently Asked Questions

Is it good to do lateral raises every day?

It’s not advisable to perform lateral raises every day. Muscles need time to recover and grow stronger between workouts. Aim to incorporate lateral raises 2—3 times per week into your routine for optimal results.

Which is better lateral raise machine or dumbbell?

Both are effective, but it depends on your goals. The lateral raise machine provides consistent resistance and stability, making it easier to isolate muscles. Dumbbells offer more versatility and require greater stabilization from supporting muscles.

Do lateral raises make you stronger?

Yes, lateral raises strengthen the deltoid muscles, particularly the lateral deltoid. Regular practice with proper form and progressive overload can lead to increased shoulder strength and improved muscle endurance over time.

Does the lateral raise machine work side delts?

Yes, the lateral raise machine specifically targets the side delts or lateral deltoids. This exercise involves lifting the arms out to the sides against resistance. This effectively engages and develops the side delts for broader shoulders.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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Lateral Raise Machine

How To Do

Fitness made for you

Tips From Expert

Optimal Sets and Reps

How to Put in Your Workout Split

Options For Incorporation

Integration Based On Training Focus

Loading Guidance

Primary Muscle Groups

Lateral Deltoid

Secondary Muscle Groups

Anterior Deltoid

Serratus Anterior

Equipment