Machine Lateral Raise
Muscles worked: Side delts.
How to do it
- Set the seat so the pads sit just above your elbows when your arms hang.
- Sit tall against the back pad with your upper arms against the pads.
- Lead the lift with the elbows, not the hands.
- Raise until the upper arms are about level with your shoulders, and pause.
- Lower slowly and resist the pads all the way down.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Pads just above the elbows
- Lead the lift with the elbows, pause at the top
Logging it
IronPack suggests working in the 10 to 15 rep range, progressing in 2.5 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Lateral Raise - side delts
- Leaning Cable Lateral Raise - side delts
- Cable Lateral Raise - side delts
- Upright Row - side delts
Track the machine lateral raise properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
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Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.