What equipment do you need for the machine lateral raise?

You need leverage machine to do the machine lateral raise.

What is a good machine lateral raise?

For men, a good machine lateral raise is about a 147.5 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 50 lb and elite lifters pass 275 lb. For women, the standards run from about 17.5 lb to 100 lb. The tier table above lists every rank from Bronze to Champion.

Shoulders · Leverage Machine

Machine Lateral Raise

How to do the machine lateral raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Leverage Machine
Difficulty: Beginner
Logged as: Weighted reps
Movement: Extension
Mechanic: Isolation

Find more:Shoulders exercises Machine exercises

How to do it

Sit on the machine and grip the handles. Raise your arms to shoulder height, keeping a slight bend in your elbows, then lower.

1Sit upright and raise the pads out to your sides, feeling your side delts lifting the weight
2Pause briefly at the top when your arms are parallel to the floor to feel the muscle contract
3Lower the weight slowly under control to maintain tension

Common mistakes

Don't shrug your shoulders or use your traps to lift
Avoid swinging or using momentum to move the pads
Don't let your arms travel much higher than shoulder level, which can stress the joint