ex_QAJMVW

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Shoulders · Leverage Machine

Machine Lateral Raise

beginnerstrengthMale & female model

Machine Lateral Raise is a beginner isolation strength exercise that works the delts (shoulders), with the upper back assisting. It needs a leverage machine. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.

Target: Delts
Body part: Shoulders
Equipment: Leverage Machine
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 4.3 kcal

Primary muscles

Shoulders · Lateral Deltoids

Secondary muscles

Upper Back · Trapezius

How to do Machine Lateral Raise

Sit on the lateral raise machine with your feet flat on the floor and your back pressed firmly against the backrest. Adjust the seat height so that the pads rest against the outside of your upper arms.
Grasp the handles with both hands, keeping your elbows bent.
Raise your arms out to the sides until they are parallel to the floor and slowly lower your arms back to the starting position with control.
Repeat for the desired number of repetitions.

Form tips

Exhale as you raise your arms and inhale as you lower them back down.
Use a moderate weight to ensure proper form and gradually increase the resistance as you get stronger.
Focus on engaging your shoulder muscles throughout the movement.

Machine Lateral Raise alternatives

Lateral Raise Bodyweight

Delts · intermediate

Plate Lateral Raise

Delts · intermediate

Band Seated Lateral Raise

Delts · beginner

Leaning Dumbbell Lateral Raise

Delts · intermediate

More delts exercises

Cable Leaning Lateral Raise

Delts · beginner

Kettlebell Long Lever Lateral Raise

Delts · intermediate

Laying Lateral Raise

Delts · intermediate

Side Lateral Raise Resistance Band

Delts · beginner

Landmine Lateral Raise

Delts · intermediate

Dumbbell Rear Lateral Raise

Delts · intermediate

Dumbbell Seated Lateral Raise

Delts · beginner

Cable Seated Rear Lateral Raise

Delts · beginner

Machine Lateral Raise FAQ

What muscles does Machine Lateral Raise work?

Machine Lateral Raise mainly works the delts in the shoulders (Lateral Deltoids). The upper back work as secondary muscles.

What equipment do you need for Machine Lateral Raise?

You need a leverage machine.

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

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Machine Lateral Raise good for beginners?

Yes. Machine Lateral Raise is rated beginner, so it's a sound choice while you learn to train the delts.

How many calories does Machine Lateral Raise burn?

About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.

What is a good alternative to Machine Lateral Raise?

Other exercises for the delts include Lateral Raise Bodyweight, Plate Lateral Raise, Band Seated Lateral Raise and Leaning Dumbbell Lateral Raise.

For developers

Use Machine Lateral Raise in your app

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_QAJMVW" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_QAJMVW",
  "name": "Machine Lateral Raise",
  "model": "male",
  "counterpartId": "ex_NSVTUV",
  "target": "Delts",
  "equipment": "Leverage Machine",
  "media": {
    "mp4": "https://…/ex_QAJMVW/mp4-720.mp4?…",
    "poster": "https://…/ex_QAJMVW/poster.jpg?…"
  }
}