Cable Lateral Raise

Sculpt broader, rounder shoulders with the Cable Lateral Raise. This isolation exercise effectively targets your lateral deltoids for improved shoulder

IntermediateShoulders Cable

Movement: Isolation
Force: Push
Per set: 1 min
Rest: 1 min

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Variations of Cable Lateral Raise

Isolation

Cable One Arm Lateral Raise

Shoulders · Deltoid Lateral · Cable

Intermediate

Isolation

Cable Lying Cross Lateral Raise

Shoulders · Deltoid Lateral · Cable

Intermediate

Isolation

Cable Front Raise

Shoulders · Deltoid Anterior · Cable

Intermediate

Isolation

Cable Forward Raise

Shoulders · Deltoid Anterior · Cable

Intermediate

Description

A strength training exercise primarily targeting the shoulders, specifically the lateral deltoids.

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How to do Cable Lateral Raise

01
Setup
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.
02
Setup
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.
03
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.
04
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.

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Questions

What muscles does Cable Lateral Raise work?

Cable Lateral Raise primarily targets Deltoid Lateral. Secondary muscles include Deltoid Anterior, Serratus Anterior.

Is Cable Lateral Raise good for beginners?

Cable Lateral Raise is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Cable Lateral Raise?

You need Cable to perform Cable Lateral Raise. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Cable Lateral Raise?

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.

What are common mistakes when doing Cable Lateral Raise?

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.