Description
A strength training exercise primarily targeting the shoulders, specifically the lateral deltoids.
How to Do Cable Lateral Raise
- 1Setup
Stand sideways to a low cable pulley, with the cable machine on the side of the arm you're working. Attach a single-grip handle and grasp it with the hand farthest from the machine, crossing the cable in front of your body.
- 2Setup
Take a step or two away from the machine to create initial tension, keeping your feet shoulder-width apart and a slight bend in your working elbow. Maintain an upright posture with a neutral spine, and place your non-working hand on your hip or the machine for stability.
- 3
Exhale and initiate the movement by raising the handle out to the side, leading with your elbow, until your arm is roughly parallel to the floor. Focus on contracting your lateral deltoid at the top of the movement.
- 4
Hold briefly at the peak contraction, then slowly inhale as you control the handle's descent back to the starting position, resisting the pull of the cable. Avoid letting the weight fully rest between repetitions to maintain continuous tension on the muscle.
Tips
- Focus on leading with your elbow, not your hand, to better isolate the lateral deltoid and prevent the anterior deltoid or traps from dominating the movement.
- Maintain a slight, consistent bend in your elbow throughout the entire movement; locking or extending your elbow can place undue stress on the joint.
- Control the eccentric (lowering) phase of the movement for at least 2-3 seconds to maximize muscle fiber recruitment and increase time under tension.
- To prevent momentum, avoid swinging the weight up; instead, use a controlled, deliberate motion driven solely by your shoulder muscles.
Common Mistakes
- ×Using too much momentum or swinging the weight indicates the load is too heavy; reduce the weight and focus on a slow, controlled lift and lower.
- ×Raising the arm too high, past parallel, can engage the trapezius and impinge the shoulder joint; stop when your upper arm is parallel to the floor to keep tension on the lateral deltoid.
- ×Shrugging the shoulders during the lift means your traps are taking over; keep your shoulders depressed and away from your ears throughout the movement.
Variations
Cable One Arm Lateral Raise
Sculpt broader, more defined shoulders with the Cable One Arm Lateral Raise. This isolation exercise targets your lateral deltoids for improved width and
Cable Lying Cross Lateral Raise
The Cable Lying Cross Lateral Raise targets the lateral deltoids for broader shoulders. Perform lying face down, pulling cables across your body.
Cable Front Raise
Sculpt strong, defined shoulders with the Cable Front Raise. This isolation exercise targets your anterior deltoids, helping to build frontal shoulder
Cable Forward Raise
Target your anterior deltoids with the Cable Forward Raise. This isolation exercise builds shoulder strength and definition by lifting a cable handle
Related Exercises
Cable Shoulder Press
Strengthen your shoulders and triceps with the Cable Shoulder Press. This exercise targets the deltoid anterior for powerful, sculpted shoulders.
Cable Kneeling Shoulder Press
Strengthen your shoulders and core with the Cable Kneeling Shoulder Press. This exercise builds deltoid and triceps strength while improving stability.
Cable Alternate Shoulder Press
Build strong, sculpted shoulders with the Cable Alternate Shoulder Press. This exercise targets your deltoids, improving strength and stability one arm at
Cable Upright Row
Perform the Cable Upright Row to sculpt strong, broad shoulders by targeting your lateral deltoids.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
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