Machine Rear Deltoid Laterals


How to do the Machine Rear Deltoid Laterals

Sit on a Pec Deck machine facing the back pad. Either grasp the handles or place your arms behind the arm pads. Bring your arms back as far as comfortable and hold. Reverse the movement on the way back.
Spotter Information:
A spotter can stand behind the individual and spot at the pads or elbows

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Shoulder
  • Shoulders
  • Posterior Deltoid
  • Isolation
  • Machine
  • Upper Body

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
75.3 lbs10.7 103.2 lbs

What is a good starting weight?

Based on an average weight lifted of 75.3 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 38 lbs and aim for 12-15 reps.


Workouts Plans with Machine Rear Deltoid Laterals

Purpose Type Level
Muscular Definition Intermediate
Muscular Definition Intermediate
Strength Advanced
Endurance Intermediate

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.