Exercise guide · Beginner · Compound

Lever Lateral Raise Hard: How to Do It & Muscles Worked

The lever lateral raise is a machine-based exercise targeting the deltoid muscles of the shoulders. It involves raising the arms out to the sides against resistance, primarily working the lateral deltoids, with secondary emphasis on the traps and upper back.

Primary muscles
Shoulders
Secondary muscles
Traps
Equipment
Leverage Machine
Level · type
Beginner · Compound
Demonstration of the lever lateral raise hard
Front view: muscles worked by the lever lateral raise hard. Primary: shoulders. Secondary: traps.
Back view: muscles worked by the lever lateral raise hard. Primary: shoulders. Secondary: traps.
Primary Secondary

How to do the lever lateral raise hard

  1. Step 1: Adjust the seat height and position yourself on the machine with your back against the pad.
  2. Step 2: Grasp the handles with an overhand grip and keep your arms straight.
  3. Step 3: Exhale and raise your arms out to the sides until they are parallel to the floor. Maintain hard form throughout.
  4. Step 4: Pause for a moment at the top, then inhale and slowly lower your arms back to the starting position.
  5. Step 5: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the lever lateral raise hard by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Lever Lateral Raise Hard alternatives

More exercises that train the shoulders as their main target:

More shoulders exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.