Lever Lateral Raise
Also known as: machine lateral raise
Lever Lateral Raise fits into any delt-focused block, and a fixed machine groove keeps the focus on delt size from every angle.
How to do Lever Lateral Raise
- Adjust the seat height and position yourself on the machine with your back against the pad.
- Grasp the handles with an overhand grip and keep your arms straight.
- Exhale and raise your arms out to the sides until they are parallel to the floor.
- Pause for a moment at the top, then inhale and slowly lower your arms back to the starting position.
- Repeat for the desired number of repetitions.
Lever Lateral Raise Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Match the seat and pad settings every session.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Add one plate only when the full range stays smooth.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Control the return instead of letting the stack drop.
Common Lever Lateral Raise Mistakes
Ignoring seat and pad height between sessions
Write your settings down and reset them before the first rep.
Swinging more weight than the delts can actually control
Drop the load until the arm rises without help from the torso.
Easier and Harder Than Lever Lateral Raise
Swap Lever Lateral Raise For
Lever Lateral Raise — Frequently Asked Questions
How do you do the Lever Lateral Raise?
Adjust the seat height and position yourself on the machine with your back against the pad. Grasp the handles with an overhand grip and keep your arms straight. Exhale and raise your arms out to the sides until they are parallel to the floor. Use a leverage machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Lever Lateral Raise work?
The Lever Lateral Raise primarily targets the delts. It is classified as a shoulders exercise and is performed with a leverage machine.
How many sets and reps of the Lever Lateral Raise should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Add one plate only when the full range stays smooth. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Lever Lateral Raise good for beginners?
Yes. The Lever Lateral Raise is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Lever Lateral Raise?
Try the Dumbbell Upright Shoulder External Rotation, Upright Barbell Row or the Face Pull. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Lever Lateral Raise the same as the machine lateral raise?
Yes. The Lever Lateral Raise is also commonly called the machine lateral raise. Different gyms and training programs label it differently, but "machine lateral raise" refer to this same movement.
