Seated Machine Lateral Raise
The Seated Machine Lateral Raise is an isolation exercise designed to target the lateral (side) deltoids to build shoulder width and definition. By performing this movement in a seated position with a machine, it provides a fixed path of motion and constant tension, minimizing momentum and focusing strictly on the shoulder muscles.
Shoulder isolation exercises are notorious for 'ego lifting,' where momentum takes over the movement. The AI analyzes your rep speed and intensity data to detect if you are maintaining tension or rushing through reps, ensuring the load is appropriate for true hypertrophy. Additionally, because the shoulder joint is complex and prone to overuse, the app tracks your recovery status and pain history to suggest volume adjustments or alternative movements if your joint health metrics indicate fatigue.
Form Cues
- Adjust the seat height so your shoulder joints align with the machine's pivot point
- Lead the upward movement with your elbows rather than your hands
- Pause briefly at the top when your upper arms are parallel to the floor
- Keep your chest up and your back pressed firmly against the pad throughout the set
- Control the lowering phase slowly to maximize time under tension
- Don't shrug your shoulders up toward your ears while lifting
- Don't rock your torso back and forth to generate momentum
- Don't let your hands rise significantly higher than your elbows
- Don't allow the weight stack to slam down between repetitions
- Don't lock your elbows completely straight; keep a slight bend
Common Mistakes
- Misaligned seat height relative to pivot point
- Lifting with the traps instead of deltoids
- Using excessive momentum or swinging
- Hands positioned higher than elbows
- Incomplete range of motion
Muscles Worked
This exercise primarily targets the lateral head of the deltoid, which is essential for creating the visual width of the upper body. The machine setup minimizes the involvement of the trapezius and prevents the user from cheating with body English, while the forearms work secondarily to maintain a grip on the handles.
Primary
Secondary
Get Personalized Coaching for Seated Machine Lateral Raise
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.