Exercise library / Shoulders
Lateral raise (machine)
Shoulders · Machine
Sets, reps and RIR
Sets3 to 4
Reps10 to 15
RIR0 to 2
Single-joint work responds to reps and time under tension more than to heavy load.
RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.
Muscles worked
Primary: Side delts.
Secondary: Traps.
Estimate your one-rep max
Epley's formula, from a set you have actually done. It is an estimate, and it drifts above eight reps, so keep the input between one and twelve.
Enter a set to see the estimate.
What it is called elsewhere
- Norwegian Sidehev (maskin)
- Swedish Sidolyft (maskin)
- Danish Sidehæv (maskine)
- German Seitheben (Maschine)
- Spanish Elevaciones laterales (máquina)
- Italian Alzate laterali (macchina)
- Portuguese Elevação lateral (máquina)
- Russian Махи в стороны в тренажёре
- French Élévations latérales (machine)
Related shoulders exercises
- Overhead press (barbell)
- Seated overhead press (barbell)
- Push press
- Upright row (barbell)
- Landmine shoulder press
- Overhead press (dumbbells)
athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.