How to do the Machine Lateral Raise
- Adjust the machine seat so the handles reach your shoulders comfortably.
- Sit upright, back against the pad, and place your forearms on the handles.
- Start with the arms down at your sides and shoulders level, not shrugged upward.
- Raise your arms out to the sides until your upper arms are shoulder-height.
- Slowly lower the weight back down to the starting position.
Full technique — 7 steps
- Adjust the seat so your shoulders line up with the machine's pivot or handle height.
- Sit tall with your back against the pad and feet planted on the floor.
- Place your forearms or hands on the pads or handles with elbows slightly bent.
- Start with the arms down at your sides and shoulders level, not shrugged upward.
- Raise the arms out to the sides by driving the elbows away from your body.
- Continue until your upper arms reach about shoulder height without leaning or swinging.
- Lower the arms back to the start along the same path without letting the weight stack slam.
Common mistakes
- Shrugging shoulders during the raise
- Leaning back to move weight
- Swinging through the bottom
- Raising far above shoulder height
Form cues
- Drive elbows out
- Keep shoulders down
- Stop at shoulder height
- Stay tall on pad
