Selectorised Lateral Raise Machine: Everything You Need to Know

In strength training, every muscle group has to be trained in a balanced way. One of the key movements for developing the shoulders is the lateral raise. It targets the lateral deltoids specifically, the muscles responsible for widening and strengthening the shoulder. To make that movement easier to perform consistently, there is a dedicated station: the selectorised lateral raise machine. This article covers what it is, how it is used, what it brings to a gym floor, and how to choose one.

Selectorised lateral raise machine: what is it?

The selectorised lateral raise machine is a piece of strength equipment designed specifically to make the lateral raise easier to execute. It usually consists of a seat, a backrest, articulated arms and a guided weight stack. The user sits down, places the arms on the articulated pads and performs the lateral raise movement against the guided load.

The point of the guided load is not to make the exercise easier, but to make it repeatable. On a commercial gym floor, the lateral raise is one of the movements most often performed badly with dumbbells: swinging the torso, shrugging the trapezius, going far beyond shoulder height. A dedicated station removes most of those errors without a coach standing next to the member.

How to use a selectorised lateral raise machine

To use the machine correctly, follow these steps:

1. Adjust the seat to your height, so that you are in a comfortable and stable position.
2. Place your arms on the articulated arms of the machine, keeping the elbows slightly bent.
3. Keep a firm grip on the handles.
4. Begin the movement by raising the arms out to the sides, keeping the elbows slightly bent and controlling the movement throughout.
5. Stop when the arms are parallel to the floor, then lower slowly back to the starting position.
6. Repeat for the recommended number of repetitions.

Good technique matters throughout the set. Do not swing the body and do not overload the stack. Start with light loads and increase progressively as the movement becomes comfortable.

Benefits of the selectorised lateral raise machine

Using a selectorised lateral raise machine brings several clear benefits:

1. Isolation of the lateral deltoids. The machine isolates the lateral deltoids effectively, which allows targeted development of these muscles.
2. Safety. The guided load makes the execution safe and controlled, reducing the risk of injury.
3. Comfort. The machine is generally fitted with a padded seat and backrest for optimal comfort during the exercise.
4. Progression. The load is easy to adjust, so the intensity can be matched to the fitness level and the goals of each user.
5. Exercise variations. Some selectorised lateral raise machines allow the angle and position of the articulated arms to be varied, which makes it possible to target different shoulder muscles.

For an operator there is a sixth benefit that rarely appears in training articles: throughput. A selectorised station is set up with a single pin, which means shorter changeovers between members at peak hours than a dumbbell rack where every set requires a different pair.

Tips to maximise results

To get the most out of training on a selectorised lateral raise machine, a few additional points are worth passing on to members:

1. Keep good posture. Keep the back straight and the shoulders back throughout the exercise, to avoid unnecessary tension in the back muscles.
2. Control the speed of the movement. Perform the lateral raise slowly and under control, focusing on the contraction of the lateral deltoids.
3. Breathe correctly. Inhale during the lowering phase and exhale during the lifting phase.
4. Warm up beforehand. Perform dynamic warm-up exercises to prepare the muscles before starting the session.
5. Vary loads and repetitions. To stimulate muscle growth, alternate between heavier loads with fewer repetitions and lighter loads with more repetitions.

Where the station fits in a shoulder zone

A lateral raise station rarely stands alone. In most gym layouts it sits alongside a shoulder press and a rear-delt or pec-deck station, so that a member can cover the three heads of the deltoid without crossing the floor. Two of our selectorised ranges cover this need at different price and specification levels: the Bodytone Forza FH range and the Gold Line selectorised range. Within the Forza FH range, the FH24 lateral raise is the reference station for this movement.

FAQ

How do you choose the right selectorised lateral raise machine?

When choosing a selectorised lateral raise machine, take the following factors into account:

• Stability. Make sure the machine is solid and stable in use.
• Adjustability. Check that the seat, the articulated arms and the load can be adjusted to suit different body types and preferences.
• Comfort. Choose a machine with a padded seat and backrest for optimal comfort during the exercise.
• An established brand. Choose a machine from a reputable manufacturer to be sure of the build quality and the durability of the equipment.

For a commercial installation, add one more criterion: spare-part availability over the life of the machine. A weight stack, a cable and a set of pads are consumables on a busy gym floor, and the ability to source them years later is what determines the real cost of ownership.

How many times a week should the machine be used?

How often the selectorised lateral raise machine is used depends on the overall training programme. In general, it is recommended to train the shoulder muscles 2 to 3 times a week, leaving at least one rest day between sessions.

Which other exercises complement it?

For complete shoulder training, the selectorised lateral raise machine can be complemented by the following exercises:

• Military press
• Arnold press
• Bent-over lateral raise
• Face pulls
• Shrugs

Is the machine suitable for beginners?

Yes. The selectorised lateral raise machine is suitable for beginners. That said, it is important to start with light loads and to focus on correct technique in order to avoid injury. Someone new to strength training will benefit from the help of a fitness professional to learn how to use the machine.

Is the machine only for men?

No. The selectorised lateral raise machine can be used by men and women alike. Shoulder training is equally relevant for women, and contributes to a toned and balanced physique.

What other names does the machine go by?

The selectorised lateral raise machine is also known under other names, such as:

• Guided lateral raise machine
• Lateral raise machine with weight stack
• Shoulder machine with guided load

Conclusion

The selectorised lateral raise machine is a valuable piece of equipment for developing the shoulder muscles in a targeted and efficient way. Used correctly, and with the points above in mind, it helps members get more out of their training and progress towards their strength goals. As always, members should be encouraged to consult a fitness professional before starting a new exercise or a new programme.

Light In Fitness