Machine lateral raise
How to do it
- Adjust the seat so that the machine's pivot is at shoulder level and select the weight.
- Sit down and rest your arms on the side pads, with your elbows slightly bent – this is the starting position.
- Raise your arms out to the sides, up to shoulder level, breathing out.
- Pause briefly at the top, then lower under control, inhaling.
- Repeat for the desired number of reps.
Key to the execution: Raise your arms only to shoulder line, with a slow, controlled movement.
Common mistakes
- You raise your arms above shoulder level, bringing the traps into play.
- You use momentum, pushing abruptly instead of making a controlled movement.
- You don't return fully to the starting position between reps, losing the correct tension.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Shoulders exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.