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Machine Lateral Raise Strength Standards

Quick Answer Machine Lateral Raise

A 180 lb male with an Intermediate-level Machine Lateral Raise of 133 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 200 lbs (1.11x bodyweight).

FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results

Machine Lateral Raise demonstration
Competition-Verified

How strong is your Machine Lateral Raise? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles Trapezius, Anterior Deltoid, Lateral Deltoid
Equipment Lateral Raise Machine
Data Points 71 rows
Difficulty Beginner
Type Isolation

How Strong Is Your Machine Lateral Raise?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
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to track your progress over time.

How Much Should You Machine Lateral Raise?

1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 11 33 70 121 181
120 15 40 80 133 197
130 19 47 89 145 211
140 23 54 99 157 225
150 28 60 108 168 239
160 32 67 116 179 252
170 37 73 125 190 264
180 42 80 133 200 276
190 46 86 141 210 288
200 51 92 149 219 299
210 55 98 157 229 310
220 60 104 164 238 321
230 64 110 172 247 331
240 69 116 179 255 341
250 73 122 186 264 350
260 77 127 193 272 360
270 82 133 200 280 369
280 86 138 206 288 378
290 90 144 213 295 387
300 94 149 219 303 396
310 99 154 225 310 404

How Does Age Affect Machine Lateral Raise Strength?

How Machine Lateral Raise standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 29 61 107 167 237
20 33 70 123 191 271
25 34 71 126 196 278
30 34 71 126 196 278
35 34 71 126 196 278
40 34 71 126 196 278
45 32 68 120 186 263
50 30 64 112 175 247
55 28 59 104 162 229
60 25 54 95 148 209
65 23 48 86 133 189
70 20 44 77 120 169
75 18 39 69 107 151
80 16 35 61 96 135
85 15 31 55 86 121
90 13 28 50 77 109

What Do Machine Lateral Raise Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning the movement path and resistance curve on the Machine Lateral Raise, building the controlled movement pattern and mind-muscle connection needed to train the target muscle effectively.

Novice

Stronger than 20% of lifters. You can perform the Machine Lateral Raise with strict form and a smooth tempo. You are adding resistance progressively without sacrificing range of motion or using body English.

Intermediate

Stronger than 50% of lifters. Your Machine Lateral Raise is performed with excellent control and targeted tension. You use RPE to manage isolation work intensity and program it strategically within your training split.

Advanced

Stronger than 80% of lifters. You have built significant strength on the Machine Lateral Raise through disciplined, progressive training. You employ advanced techniques like drop sets, pauses, and tempo work to continue driving adaptation.

Elite

Stronger than 95% of lifters. Your Machine Lateral Raise strength is at the upper end of what most lifters achieve. You have maximized the target muscle development through years of focused, periodized isolation work.

How to Progress Your Machine Lateral Raise

Tier-specific training recommendations to move your Machine Lateral Raise to the next level.

Beginner → Novice Building Your Foundation
  • Train the Machine Lateral Raise 2x per week with slow, controlled reps.
  • Focus on full range of motion and eliminating momentum or swinging.
  • Keep sets at RPE 6-7 to develop proper movement patterns.
  • Build the mind-muscle connection - feel the target muscle working on every rep.
Track your E1RM progress →
Novice → Intermediate Structured Progression
  • Increase load progressively while keeping strict form on the Machine Lateral Raise.
  • Program 3-4 sets of 8-15 reps at RPE 7-8.
  • Add a variation (different grip, angle, or equipment) to address development gaps.
  • Place isolation work after your primary compound movements.
Plan your RPE-based sessions →
Intermediate → Advanced Advanced Isolation Techniques
  • Use drop sets, paused reps, and partial reps to break through Machine Lateral Raise plateaus.
  • Train at RPE 8-9 with advanced intensity techniques on your last 1-2 sets.
  • Manipulate tempo to increase time under tension without compromising form.
  • Manage total volume for the target muscle group across all exercises.
Calculate working set loads →
Advanced → Elite Mastery
  • Maximize Machine Lateral Raise strength through precise programming and fatigue management.
  • Use periodized blocks to cycle between volume, intensity, and deload phases.
  • Quality of contraction matters more than load at this level.
  • Continuous refinement of technique will yield the remaining gains.
View RPE-to-percentage chart →

How to Perform Machine Lateral Raise

  1. Adjust the machine to your height and sit down with your back firmly against the pad.
  2. Grasp the handles with a neutral grip, ensuring your elbows are slightly bent.
  3. Exhale and lift the handles outward and upward to shoulder height, keeping your arms in line with your body.
  4. Hold the top position briefly while contracting your lateral deltoids.
  5. Inhale and slowly lower the handles back to the starting position.

Read the complete Machine Lateral Raise guide on FitnessVolt →

Tips for Machine Lateral Raise

  • Maintain a slight bend in your elbows throughout the movement to reduce stress on your joints.
  • Avoid using momentum; control the movement to maximize muscle activation.
  • Keep your torso stationary and avoid leaning to either side.
  • Adjust the machine and seat height to ensure proper alignment and comfort.

Where Do These Machine Lateral Raise Standards Come From?

These Machine Lateral Raise standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.

Last Updated: March 30, 2026

Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.

Is Your Machine Lateral Raise Good for Your Weight?

Strength standards help you objectively measure your Machine Lateral Raise performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:

  1. Find your bodyweight in the left column of the table above.
  2. Look across the row to find which strength level your 1RM falls into.
  3. Use the age tab to see how your strength compares within your age group.
  4. Switch between Male and Female standards using the toggle - each has its own dataset.

If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can Machine Lateral Raise 185 lbs for 5 reps, the calculator will estimate your max.

These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.

Frequently Asked Questions

A "good" Machine Lateral Raise depends on your bodyweight, sex, and training experience. As a general benchmark, an Intermediate-level lift (stronger than 50% of lifters) is a solid goal for most recreational athletes. Check the table above for your specific bodyweight.
Most lifters can reach Intermediate level on the Machine Lateral Raise within 1-2 years of consistent training with progressive overload and proper nutrition. Genetics, training program quality, and recovery all play a role.
Yes. Our standards are calculated from 2.5M+ verified competition results and community-reported data. They are adjusted for bodyweight and age to give you an accurate comparison.
These standards are based on raw (unequipped) lifts. If you use supportive equipment like a bench shirt or squat suit, your equipped numbers will be higher than these standards reflect.

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Related Calculators

E1RM Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE