There’s nothing like a good shoulder workout to get you looking filled out and muscular AND feeling strong. But if you’re new to the shoulder workout game, I recommend starting with the lateral raise machine.
Maybe you’ve seen a machine at the gym that looks like this…
…and you’ve thought: What the heck does that do?
OR maybe you’ve heard of lateral raises with dumbbells or with a cable machine, but you’re curious about how that compares to using an actual lateral raise machine.
Today, I’ll break down:
- Everything there is to know about the lateral raise machine.
- Why this is a great machine to use at the beginning of your workout journey.
- Plus, a UNIQUE TAKE on how to use this machine that’ll have your shoulders burning!
At Back Muscle Solutions, we specialize in exercise tutorials, stretching routines, and massage techniques–all with the purpose of helping you take BACK your back health. Our founder, Ben, suffered from 4 years of excruciating lower back pain before creating the massage device that saved his back: The QL Claw. Now, it’s our jam to provide you with all the best resources for back health–and today, that includes your shoulders.
Here’s what we’ll cover:
How To Use the Lateral Raise Machine
Lateral Raise Machine: Muscles Worked
Lateral Raise Machine: 7 Pro Tips
Benefits of the Lateral Raise Machine vs. Dumbbell or Cable Lateral Raises
More Great Shoulder Resources
Lateral Raise Machine: FAQs
How To Use the Lateral Raise Machine
So let’s start with how to use the lateral raise machine.
First, a few things to consider:
- There is a SEATED lateral raise machine, and there is also a STANDING lateral raise machine. I’ll teach you about how to use both in this article.
- Some machines will have you facing OUT and some machines will have you facing IN.
Regardless of what type of machine your gym has, I’ve got you covered!
Seated Lateral Raise Machine: How To
The seated lateral raise machine is a bit more common than the standing machine.
As I said, you may find yourself facing in toward the machine or out away from the machine–depending on which type of seated lateral raise machine your gym has. Most lateral raise machines will have you facing IN with your CHEST against the pad.
The instructions for both versions of the machine are pretty similar.
1) First, sit on the machine with your chest (or back) firmly pressed against the chest pad. Make sure your feet are firmly planted on the floor.
2) Fit your arms in, so they are just below and against the arm pads.
3) Firmly grasp the handles. (OR if you want to follow our unique take on how to use the lateral raise machine, keep reading!)
4) Now, push out and up with your arms–until your arms are just parallel with the floor.
5) Then, slowly lower your arms back to the starting position, and repeat for the desired amount of reps.
Our Unique Take: DO THIS for the Best Shoulder Activation
With the slight change in form, you can really up your shoulder gains when using the lateral raise machine. Here’s the Back Muscle Solutions hot take!
Okay so, here’s the thing: some people complain that the lateral raise machine is not as effective as dumbbell lateral raises or cable machine lateral raises.
And they’re not totally wrong.
The best way to activate your shoulder muscles during a lateral raise is to NOT have your arms just directly out to your side–but to actually angle them forward just slightly.
About 45 degrees forward from just being straight out toward your side.
This is called the scapular plane, which is just a fancy term for the angle that most works with the natural alignment of the shoulder blade.
Some lateral raise machines–especially when you grab the handles–position your arms in an angle that’s not exactly at that 45-degree angle–especially on the way back down to the starting position.
So, here’s how to fix this issue and STILL use the lateral raise machine:
1) DON’T grab the handles.
2) Instead, place your arms down at your sides with your palms facing inward.
3) Shift your hips forward slightly in the seat.
4) Press your chest even more firmly into the pad.
5) Now–with your elbows against the arm pads–angle your arms forward just slightly. This puts them in the best position to move in that 45-degree scapular plane!
6) Then, push up WITH YOUR ELBOWS–keeping your arms at that 45-degree angle.
With this slight adjustment, you’ll put yourself in the BEST position to use the lateral raise machine–while not sacrificing form or getting the best angle for your shoulder muscles.
Standing Lateral Raise Machine: How To
With the standing lateral raise machine, you probably won’t have the option to NOT grab the handles because most standing lateral raise machines don’t have arm pads.
You will, however, most likely have the option of facing IN our OUT just like with the seated lateral raise machine.
When facing IN toward the lateral raise machine: you’ll want to have a slight bend in your knees and lean your torso forward slightly while pushing your butt back.
When facing OUT away from the machine: you’ll have a bit more support as you press your back firmly against the pad, which will keep your body a bit more straight.
Here’s how to do the basic steps on a standing lateral raise machine:
1) Grab the handles of the machine with both hands.
2) Keeping your elbows slightly soft (and not locked), raise the handles up, so your arms are just parallel to the floor.
3) Then, slowly allow your arms to return back to the starting position.
Fun fact: there’s even a standing alternative lateral raise machine with a “joint center,” which is basically a little red circle that tells you exactly where to line your shoulder up with the machine to get everything working at the right angle.
If your gym has one of these, definitely check out this alternative lateral raise machine!
Lateral Raise Machine: Muscles Worked
We’ve already been talking about the great shoulder workout you’ll get when you use a lateral raise machine, but let’s get nerdy for a minute.
The shoulder is made up of 3 deltoid muscles: the front, side, and rear.
When you use the lateral raise machine, you primarily target the side deltoid, which is the muscle that’ll really give you that well-rounded, filled-out, strong appearance in your shoulders.
Lateral Raise Machine: 7 Pro Tips
Okay, so we already gave you the Back Muscle Solutions hot take on how to use the lateral raise machine.
But if you really want to look like a pro while using the lateral raise machine, I recommend checking out the pro tips below. I made sure to focus these tips on ways that you can maximize shoulder gains and really work those side delts.
Lateral Raise Machine Pro Tip #1: Seat Height
One of the first decisions to make when using a seated lateral raise machine is how high to raise the seat.
Here are a few tips:
- The chest pad should be centered on your chest.
- The seat height on the lateral raise machine should get your arms and legs at a 90-degree angle. What does that mean?
From your knees to your feet, your legs should form a 90-degree angle.
Your arms should also form a 90-degree angle from the bottom of the pad to the handles.
Lateral Raise Machine Pro Tip #2: Arm Position
Where your arms hit the arm pads is dependent on the seat height. So once you have the seat adjusted, you should check to make sure that your arms are just underneath the pad.
You then have the choice to grab the handles–OR to keep your arms down at your side.
Lateral Raise Machine Pro Tip #3: Posture
Check your posture before you begin using the lateral raise machine.
- Your chest should be puffed out–and against the chest pad if that’s the type of machine you’re using.
- Your shoulder should be back and down before you start lifting your arms up. I find it helpful to picture pinching a tennis ball between your shoulder blades.
Lateral Raise Machine Pro Tip #4: Arms NO HIGHER Than Parallel to the Floor
We already mentioned this, but I have to say it again because this is one of the most common mistakes people make on the lateral raise machine.
As soon as your arms are level with your shoulders…STOP the motion. And it’s time to head back down.
Lots of people end up going higher with their arms, and this ends up activating more traps and biceps as opposed to deltoids.
Lateral Raise Machine Pro Tip #5: Do Not Use Momentum
If you DON’T want shoulder gains, then you should definitely use lots of momentum to help you lift your arms.
Sarcasm here, but I say this because lots of people like to start rocking back and forth during lateral raises–and this just isn’t gonna do much for your shoulder gains.
This is one of the best benefits of the seated lateral raise machine: the chest pad provides that extra stability to help you keep your torso still and your core braced during the movement.
Lateral Raise Machine Pro Tip #6: Lift From Your Elbow
Yet another reason to NOT use the handles. The tendency here can really be to push from your hands. And if you’re using momentum to lift the weight, that’ll inevitably happen.
Here are some helpful cues to help you make sure you’re not just using your hands to lift:
- Use our tip, and keep your arms straight at your sides without grabbing the handles.
- PUSH FROM YOUR ELBOW
- Picture your arms pushing out and up and floating up against gravity–instead of throwing your arms up.
Lateral Raise Machine Pro Tip #7: Don’t Let the Plates Touch at the Bottom
This is also helped by not using too much momentum. You should take it nice and slow on the way back down to the starting position.
And at the end of the motion, do not let the plates touch. Instead, just before they would touch–start the motion back up.
Benefits of the Lateral Raise Machine vs. Dumbbell or Cable Lateral Raises
So as you know…there is also the option to use dumbbells OR cables to perform lateral raises.
And both are great options
So, how do you know if you should opt for the lateral raise machine instead of those other alternatives?
When I first tried lateral raises, I tended to keep my arms straight out to my sides. I was also kind of just throwing the weight up.
My personal trainer helped me get the right cues, but it took a little time.
If, like me, you feel like you’re just not getting the right motion down for your lateral raises, then the lateral raise machine might be a great option for you.
This is an excellent option for beginners because it helps guide you through the entire motion of the exercise. Here are 2 reasons why:
- The chest pad helps keep you stable throughout the exercise and discourages wobbling or using momentum to lift the weights.
- The lateral raise machine can really help you focus on the motion of pushing your arms up and out.
More Great Shoulder Resources
At Back Muscle Solutions, we view shoulder health as being a part of back health. So, here are some of our best resources on how to have healthy, strong shoulders.
Articles:
Scapular Push-Ups: Complete Shoulder Stability Guide
Rear Delt Cable Fly: How to, Best Pro Tips & Alternatives
Unleash Shoulders of Steel With the Face Pull: Muscles Worked & Variations
Videos:
“Rhomboid Pain”: How To Fix Shoulder Blade Pain Quickly
This Posture Routine Is Fixing My Shoulders & Neck
Lateral Raise Machine: FAQs
Does the lateral raise machine work?
The lateral raise machine works really well as an exercise to target shoulder muscle activation. It’s especially good for beginners who are just learning the motion of a lateral raise.
What machine is used for lateral raises?
There are seated lateral raise machines as well as standing lateral raise machines. Some machines have you facing IN and some have you facing OUT. All of these lateral raise machines are effective for lateral raises.
What are the benefits of the seated lateral raise machine?
The chest pad on the seated lateral raise machine helps you keep your torso stable during the exercise–not using momentum to lift the weight.
Are machine lateral raises better than dumbbell lateral raises?
Dumbbell lateral raises are the more advanced version of this exercise and provide the best opportunity to move your arms through the scapular plane. That said, the lateral raise machine is a great option for beginners.
Is it better to go heavy or light on lateral raises?
When it comes to lateral raises, you can go heavier with fewer reps for strengthening. Or you can do lighter weight with more reps for toning.
Do lateral raises make shoulders bigger?
Yes, lateral raises can give you great shoulder gains. The seated lateral raise machine and other alternative lateral raise machines target your side delts, which is the rounded part on the side of your shoulder. When you build these, you can look aesthetically stronger.
Sources:
[1] https://www.mdpi.com/1660-4601/17/17/6015
[2] https://onlinelibrary.wiley.com/doi/full/10.1155/2017/8943850
[3] https://iopscience.iop.org/article/10.1088/1361-6579/aa6b4b/meta