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Machine Lateral Raise strength standards

What is a good Machine Lateral Raise?

For a 180 lb male, an Intermediate Machine Lateral Raise is about 133 lb (0.74x bodyweight). Advanced starts around 200 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Good target 133 lb Intermediate at 180 lb
Next tier 200 lb Advanced standard
Gym median Separate tab Self-reported, not blended
Check My Level Estimate Your 1RM Methodology
Evidence ledger No blended rankings
Primary source FitnessVolt standards model
Available views Standards
Coverage 21 bodyweights × 5 levels

Competition results, gym submissions, and reader logs stay labeled separately so the ranking source is clear.

Quick Answer Machine Lateral Raise

A solid (Intermediate) Machine Lateral Raise for a 180 lb male is about 133 lb (0.74x bodyweight). Use the calculator below to convert your own Machine Lateral Raise into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 200 lb (1.11x bodyweight).

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

Machine Lateral Raise demonstration
Estimated Standards

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
Standards Coverage 21 bodyweights × 5 levels
Difficulty Beginner
Type Isolation

How Strong Is Your Machine Lateral Raise?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 133 lbs (0.74x bodyweight) on the Machine Lateral Raise ranks Intermediate on the FVCP competition scale, stronger than ~50% of verified competition lifters at this bodyweight. Enter your own numbers above to see where you stand.

That clears the median for this bodyweight and gives you a useful benchmark for the next tier.

Over 40? Our calculator also reports an age-adjusted percentile and an age-30 equivalent using the McCulloch age factor, so masters lifters are compared to lifters their own age. See the age-adjusted (Masters 40+) standards below for the full breakdown.

FVCP competition ranking, shown separately from gym percentiles and reader logs
Your FVCP:
Age-adjusted percentile
lb Age-30 equivalent 1RM

FVCP competition ranking, shown separately from gym percentiles and reader logs
th percentile

Illustrative: a normal-distribution model anchored to the real Beginner to Elite percentile thresholds for your bodyweight. The marker shows where your lift falls, not a measured frequency count.

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to track your progress over time.

Reader Data Is Still Building

We do not have enough reader-submitted Machine Lateral Raise entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

133 lb Typical 1RM (Intermediate)
0.74x x Bodyweight

Baseline figures for a 180 lb male at Intermediate level, from the standards table. This is not reader-submitted data. So far readers have logged a lift here.

Enter your numbers above first. We publish reader benchmarks only after a sample threshold is met.

How Much Should You Machine Lateral Raise?

Use this table to find the standard closest to your bodyweight. The tiers are standards, not claims about reader submissions.

How a male lifter's expected 1RM scales with bodyweight at each level. Exact numbers in the table below.

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

Is Your Machine Lateral Raise Good?

A quick read on what counts as a good Machine Lateral Raise at each level, for a typical male and female lifter.

Men (180 lb): a good (Intermediate) Machine Lateral Raise is about 133 lb (0.74x bodyweight). Advanced lifters hit 200 lb (1.11x), and Elite is 276 lb (1.53x).

Women (140 lb): a good (Intermediate) Machine Lateral Raise is about 47 lb (0.34x bodyweight). Advanced lifters hit 72 lb (0.51x), and Elite is 100 lb (0.71x).

How Much Should You Be Able to Machine Lateral Raise?

Men: a 180 lb male should lift about 133 lb at an Intermediate level (a beginner target is around 42 lb).

Women: a 140 lb female should lift about 47 lb at an Intermediate level (a beginner target is around 14 lb).

By bodyweight (men): A 150 lb lifter lifts about 108 lb, and a 220 lb lifter lifts about 164 lb at an Intermediate level. Find your exact bodyweight in the table above.

By age (men): at an Intermediate level a 30 year old male lifts about 126 lb, while by age 50 the Intermediate standard is about 112 lb. See the By Age tab for every age band.

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

How Does Age Affect Machine Lateral Raise Strength?

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

How a male lifter's expected 1RM changes with age at each level. Exact numbers in the table below.

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 progress with the one rep max calculator →
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?

FitnessVolt keeps each data population labeled. Competition percentiles use verified raw meet results where available. Gym percentile tabs use self-reported Symmetric Strength data. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

Is Your Machine Lateral Raise Good for Your Weight?

Use this page to compare your Machine Lateral Raise against clearly labeled standards and percentile datasets. Here is the cleanest way to read it:

  1. Start with Standards to find the tier closest to your bodyweight.
  2. Use Gym Percentiles when you want self-reported gym comparisons.
  3. Use Competition for verified meet-result percentiles where the lift supports it.
  4. Use By Age when age-segmented gym data is available.

If you do not know your 1RM, use the one rep max 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.

The important rule: do not mix the tabs. Standards, gym percentiles, competition percentiles, and reader logs answer different questions.

Frequently Asked Questions

A "good" Machine Lateral Raise depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the Machine Lateral Raise after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
Yes. Competition views use verified meet-result data where available, gym percentile views use self-reported gym cohorts, and reader-submitted benchmarks are shown only after enough entries are logged. The populations are labeled separately.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

Related Exercise Standards

Related Calculators

One Rep Max Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE
Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.