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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.

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Machine Lateral Raise Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 29, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

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

The Machine Lateral Raise standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Machine Lateral Raise Standards by Age

How the Machine Lateral Raise standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

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

The Machine Lateral Raise standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Machine Lateral Raise Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male lifting 133 lbs (0.74x bodyweight) on the Machine Lateral Raise is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

of 100
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What the Machine Lateral Raise Strength Levels Mean

Beginner

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

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

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

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

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

Machine Lateral Raise demonstration
Primary Muscles Trapezius, Anterior Deltoid, Lateral Deltoid
Equipment Lateral Raise Machine
Difficulty Beginner
Type Isolation
  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.

Tips

  • 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.

Read the complete Machine Lateral Raise guide on FitnessVolt →

Where Do These Machine Lateral Raise Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Machine Lateral Raise table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Machine Lateral Raise itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

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.
They are estimates from the FitnessVolt strength standards model. The Machine Lateral Raise table is an editorial FitnessVolt table, not a measured population. Treat the levels as targets.
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.

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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.