IsolationMachine
Machine Lateral Raise
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
Strength
Max Power
3–4 sets × 8–10 reps (65–80% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
📋How to Perform
- Adjust the seat height so your shoulders align with the machine pivot
- Sit with your back firmly against the pad
- Grasp the handles with a neutral grip
- Keep a slight bend in your elbows
- Raise the handles out to the sides until arms are parallel to floor
- Lead with your elbows, not your hands
- Pause at the top and squeeze your side deltoids
- Slowly lower back to starting position with control
💡Coaching Cues
- ✓
Raise to shoulder height
- ✓
Lead with elbows
- ✓
Squeeze side delts at top
- ✓
Control the descent
- ✓
Back stays against pad
- ✓
Maintain constant tension
⚠️Common Mistakes
- ✗
Raising too high above shoulders
- ✗
Using momentum
