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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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For side-delt growth

Lean-Away Lateral Raise vs Machine Lateral Raise

For side-delt growth, machine lateral raise rates higher on our research criteria: easier to progress.

Lean-away lateral raise gives more stretch.

Both are good choices that train the side delts the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.

A
#4
of 27
Lean-Away Lateral Raise
Dumbbell
S
#2
of 27
Machine Lateral Raise
Machine
Research score
84
88
Target tension
Excellent
Excellent
Loaded stretch
Strong
Good
Progression
Good
Excellent
Low cost
Excellent
Excellent
See the full shoulders ranking
What these mean
Target tension.
Whether the muscle you’re training is what gives out first, not your grip, balance or other muscles.
Loaded stretch.
How hard the muscle works while stretched. Training it there is linked to more growth.
Progression.
How easily you can keep adding weight in small steps over months and years.
Low cost.
How easy it is on your joints and recovery, and how quickly you can learn it.

The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work

When each one fits

Good reasons to choose lean-away lateral raise

  • You train at home
  • You want more load on the side delts while they’re stretched
  • One side is weaker than the other

Good reasons to choose machine lateral raise

  • You want to keep adding weight in small steps
Lean-Away Lateral Raise
Machine Lateral Raise
You need
Dumbbells
Machine
Skill
Easy to learn
Easy to learn
Type
Isolation
Isolation
One side at a time
Yes
No
Why they rank where they do

Lean-Away Lateral Raise. Leaning away keeps the side delt loaded at the bottom, where a normal raise goes slack.

Machine Lateral Raise. Isolates the side delt on a fixed path, and machines add weight in smaller steps than dumbbells.

Questions

Which is better for side-delt growth, lean-away lateral raise or machine lateral raise?

For side-delt growth, machine lateral raise rates higher on our research criteria: easier to progress. Lean-away lateral raise gives more stretch. Both are good choices that train the side delts the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.

Is lean-away lateral raise or machine lateral raise easier to learn?

About the same: both are easy to learn.

Can you do lean-away lateral raise or machine lateral raise at home?

Lean-away lateral raise needs dumbbells, so a home gym covers it. Machine lateral raise needs a machine, so for most people it’s a gym exercise.

Which is easier on the joints, lean-away lateral raise or machine lateral raise?

About the same: both rate Excellent for joint and recovery cost in our research rubric.

More comparisons

  • Cable Lateral Raise vs Lean-Away Lateral Raise
  • Dumbbell Lateral Raise vs Lean-Away Lateral Raise
  • Cable Lateral Raise vs Machine Lateral Raise
  • Dumbbell Lateral Raise vs Machine Lateral Raise
Lean-Away Lateral RaiseMachine Lateral RaiseAll shoulders exercises