Padded Lateral Raise Machine
Learn how to perform Padded Lateral Raise Machine, a Shoulders exercise, with setup, breathing and common mistakes.
Padded Lateral Raise Machine · Preview
Setup
Adjust the seat so your elbows rest naturally at the center of the pads, then open your chest and lower your shoulders. With your elbows supported, you can raise from your shoulders without relying on your hands.
Start phase
Push the pads out and up with your elbows. Think of pressing with your elbows instead of your hands to keep the focus on your side delts.
End phase
Pause near shoulder height, then lower the pads slowly. Maintain side-delt tension until the pads are nearly all the way down.
Target muscles
The pads stabilize the movement and make it easier to isolate your side delts. Lower your shoulders once and try again if your traps engage.
Common mistakes
Shrugging or lifting your torso lets your traps engage before your side delts. Use a comfortable height rather than raising the pads above your shoulders.
Breathing
Exhale as you raise the pads and inhale as you lower them. Exhaling as you lift can help you connect to your shoulders.
Coach tip
A 1-second pause at the top with a light weight makes side-delt tension clear. Set the pad position and seat height carefully in the first set; they affect every later set.
