My gym doesn't have this machine or anything equivalent

you can use dumbbells to achieve the same effect 😉

What should we do instead If we don't have this machine at the gym?

dumbbell lateral raises or shoulder presses

Lateral Raise Machine - How to Do, Proper Form, Tips & Alternatives

Doing the Lateral Raise Machine right? Let your AI coach fix your form and build it into a plan made for you.

BeginnerLateral Raise Machine

About

This is a machine workout that targets the sides of your shoulders. By using a machine, even beginners can get the form correctly.

How to Lateral Raise Machine

Starting Position

1. Sit in the device, straighten your chest, and keep your back straight.

2. Secure your forearms on the pad and grip the handle.

Proper Form

1. Slowly lift the equipment to shoulder height while keeping your elbows bent.

2. Slowly lower it back to the starting position.

3. However, do not lower the equipment completely; only lower it until your shoulders are relaxed.

Breathing Technique

Exhale when you raise your arms, and inhale when you lower them.

Muscles Lateral Raise Machine Works

Muscles used

Side deltsouter shoulders, used to raise the arms out to the sides
Supraspinatusdeep shoulder muscle on top of the shoulder blade
Upper trapsmuscles from the back of the neck to the tops of the shoulders

Main musclePlace your arms on the pads or hold the handles and raise them out to your sides to about shoulder height. The main muscle driving this movement is your side delts. Your side delts lift your arms outward and squeeze the outer shoulders.

Supporting musclesYour supraspinatus helps initiate the raise, and your upper traps assist the natural upward movement of the shoulder blades.

How it should feelAs you raise your arms, the outside of your shoulders should shorten and tighten. Near shoulder height, your side delts should feel the strongest.

Signs you're offIf your shoulders shrug first or your torso leans to the side, your upper traps and momentum are taking over.

Remember thisThink about pushing the pads out with your elbows instead of lifting with your hands.

Setting Up for Lateral Raise Machine

Setup orderSet the seat so your elbows or upper arms meet the center of the pads → Check that both arms stay on the pads

Seat height
Set it like thisSet the seat so your elbows or outer upper arms rest comfortably in the center of the pads.
How to checkYou should not need to shrug, and your arms should not slide above or below the pads.
Elbow pads
Set it like thisSet the pads so both elbows or outer upper arms sit in the center.
How to checkBoth arms should stay centered on the pads without one side slipping off.

Watch out forAvoid setting the seat too high or low, shrugging to reach the pads, or starting with your arms on the pad edges.

Stance for Lateral Raise Machine

Foot widthSit with your hips against the seat, and place your feet securely on the footrest.

Where your weight goesKeep your hips on the seat and press your feet into the footrest.

Upper body positionAdjust the seat so the elbow pads are beside your shoulders.

Why it mattersIf the seat height is off, your elbow position may shift and it becomes harder to lift to the sides.

How to Grip for Lateral Raise Machine

Grip typeHold the machine handles with your palms facing each other.

Grip widthHold the same position on both handles, so one hand is not higher or lower than the other.

How hard to gripWrap your thumbs around the handles, and keep the backs of your hands in line with your forearms.

The Key Point for Lateral Raise Machine

Keep your shoulders from rising toward your ears, and slowly lift your elbow pads to the side.

Think of it like thisShoulders low, elbows to the side

Before the fixMy shoulders shrug, and the area around my neck feels tired first.

After the fixI feel tension in the sides of my shoulders, and my torso doesn't shake.

Common Mistakes in Lateral Raise Machine

Swinging the body
Why it's wrongMomentum reduces side-delt work.
How to fix itBrace your core and keep your torso still.
Shoulders shrug up
Why it's wrongThis shifts tension to your neck and upper traps.
How to fix itKeep your shoulders down and lift only your arms.
Locking the elbows straight
Why it's wrongThis can stress the elbows and shoulders.
How to fix itKeep a small bend in your elbows.