Machine Lateral Raise

Pure side-delt work, with the strict path that dumbbells can't enforce.

Complexity · Lowhypertrophybeginner+Selectorized machine

Side delts

PrimarySecondary

What it hits

Parts of the target muscle.

Side delts
Hit
Lifts arm out to the side.

The movement

Get it right, not roughly right.

Optimal form

2:56· Colossus Fitness

How to PROPERLY Cable Lateral Raise (TRY THIS!)

Arms down

Parallel

Pads against the outsides of the upper arms (not under the hands). Raise the upper arms out and up until parallel to the floor. Slow lower.

Common mistakes

Trying to push the pads with the hands - leverage gone.
Going too heavy - momentum kills it.

Where you should feel it

Pure side-delt work, with the strict path that dumbbells can't enforce.

Injury risk · 1/10

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains side delts. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

Single-arm machine lateral
One side at a time.
100% on target
On target
Same target, minor adjustment.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

Cross-body Shoulder Stretch
Pull one arm across the body with the opposite hand at the elbow. Shoulder stays down - don't let it shrug. 30s per side.
Rear deltsSide delts

Side delts