What should I feel during Machine lateral raise?

Side delt shortens across the entire arc — machine keeps constant tension.

What are common mistakes with Machine lateral raise?

Seat too low forcing trap recruitment; Jerking through sticking point

How do I progress Machine lateral raise?

Add load after consistent full-range reps with no trap flare.

What can I do instead of Machine lateral raise?

DB lateral raise (strict), Cable lateral raise, Band lateral raise

Machine lateral raise

Pad on lateral elbow, seat height so arm reaches 90° with light resistance.

family=lateral raisepattern=shoulder isolationforce=pushmechanic=isolationequipment=machine

Muscles

muscle emphasis · training guidance

side deltsPRIME

Primary: side delts
Supporting: None listed

Mechanics

Pattern: shoulder isolation
Equipment: machine
Geometry: Variable Range
Target feel: Side delt shortens across the entire arc — machine keeps constant tension.
Progression: Add load after consistent full-range reps with no trap flare.
Regression: Lower seat one notch or switch to cable for more adjustability.

Common errors

Seat too low forcing trap recruitment
Jerking through sticking point
UNKNOWN — no additional common error is recorded in the biomechanics dataset.

Programming by goal

Goal	Sets × reps	Effort cap	Tempo
Strength	3 × 3-6	RPE ≤ 9	2-0-X-0
Muscle growth	3 × 8-12	RPE ≤ 8	3-1-1-0
Endurance	3 × 15-25	RPE ≤ 7	2-0-2-0

Engine defaults for one exercise. Adjust load so every rep stays within the listed effort cap.

Equipment context

The machine fixes the movement path, reducing stabilizer demand and letting you focus on the target muscle.

Substitutions

Hammer Strength shrug Same pattern: shoulder isolation · Shared equipment: machine
Lu Xiaojun lateral Same pattern: shoulder isolation
Cable shrug Same pattern: shoulder isolation
Decline weighted crunch Shared equipment: machine
Hack squat Shared equipment: machine

See all 8 side delts exercises in the Atlas

Progression ladder

Beginner / regression: Lower seat one notch or switch to cable for more adjustability.
Standard: Machine lateral raise
Advanced / progression: Add load after consistent full-range reps with no trap flare.

Atlas metrics

Movement pattern: shoulder isolation
Primary target: side delts
Supporting muscles: None listed
Equipment: machine
Joint geometry: Variable Range
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

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FAQ

How do I set up Machine lateral raise?: Pad on lateral elbow, seat height so arm reaches 90° with light resistance.
What should I feel during Machine lateral raise?: Side delt shortens across the entire arc — machine keeps constant tension.
What are common mistakes with Machine lateral raise?: Seat too low forcing trap recruitment; Jerking through sticking point
How do I progress Machine lateral raise?: Add load after consistent full-range reps with no trap flare.
What can I do instead of Machine lateral raise?: DB lateral raise (strict), Cable lateral raise, Band lateral raise

Machine lateral raise verified exercise line-art diagram.

Machine lateral raise 5-frame range-of-motion animation

The movement · Shoulder 168°→96°

Machine lateral raise: isolation pattern, 1900 ms rep trace, engine-derived.

Train Machine lateral raise in Gym Mode → Browse the public Atlas →