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.

IntermediateShoulders Cable

Movement: Isolation
Force: Pull
Per set: 1 min
Rest: 2 min

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Variations of Cable Lying Cross Lateral Raise

Isolation

Cable Side Lying Lateral Raise

Shoulders · Cable

Intermediate

Isolation

Cable Seated Rear Lateral Raise

Shoulders · Deltoid Posterior · Cable

Intermediate

Isolation

Cable One Arm Lateral Raise

Shoulders · Deltoid Lateral · Cable

Intermediate

Isolation

Cable Lateral Raise

Shoulders · Deltoid Lateral · Cable

Intermediate

Description

The Cable Lying Cross Lateral Raise is a shoulder exercise that primarily targets the lateral deltoids with a secondary focus on the upper back muscles. The exercise is performed lying face down on a bench with a cable in each hand.

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How to do Cable Lying Cross Lateral Raise

01
Setup
Position a flat bench perpendicular to a low cable pulley. Lie face down on the bench with your chest supported, ensuring your head extends slightly past the end.
02
Setup
Reach down with your left hand and grasp the handle from the right-side cable pulley, crossing it under your body. Repeat with your right hand, grasping the handle from the left-side pulley.
03
Setup
Your arms should be extended downward, crossed beneath your chest, with a slight bend in your elbows and palms facing each other.
04
Keeping a slight bend in your elbows, exhale and raise both arms out to the sides in an arc, focusing on contracting your lateral deltoids.
05
Continue raising the handles until your arms are roughly parallel to the floor, or slightly higher, with your elbows pointing towards the ceiling.
06
Inhale and slowly lower the handles back to the starting crossed position, maintaining control throughout the movement to resist the cable's pull.

Tips

Focus on initiating the movement with your lateral deltoids, imagining your elbows leading the raise rather than simply lifting the handles.
Maintain a slight, consistent bend in your elbows throughout the entire movement to keep tension on the lateral deltoids and prevent triceps involvement.
Avoid shrugging your shoulders upwards; keep your traps relaxed and focus on isolating the abduction movement at the shoulder joint.
Control the eccentric (lowering) phase, allowing the cables to slowly pull your arms back down while resisting the movement, which enhances muscle growth.

Common mistakes

Using momentum to swing the weight up rather than controlled muscle contraction reduces effectiveness; slow down the movement and focus on mind-muscle connection.
Shrugging the shoulders or using the upper traps to lift the weight shifts tension away from the lateral deltoids; keep your shoulders depressed and focus on pure abduction.
Lifting the weight too high, past parallel, can engage the upper traps and rotator cuff muscles excessively; stop the raise when your arms are roughly parallel to the floor to maintain deltoid isolation.

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Questions

What muscles does Cable Lying Cross Lateral Raise work?

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

Is Cable Lying Cross Lateral Raise good for beginners?

Cable Lying Cross 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 Lying Cross Lateral Raise?

You need Cable to perform Cable Lying Cross 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 Lying Cross Lateral Raise?

Focus on initiating the movement with your lateral deltoids, imagining your elbows leading the raise rather than simply lifting the handles. Maintain a slight, consistent bend in your elbows throughout the entire movement to keep tension on the lateral deltoids and prevent triceps involvement. Avoid shrugging your shoulders upwards; keep your traps relaxed and focus on isolating the abduction movement at the shoulder joint. Control the eccentric (lowering) phase, allowing the cables to slowly pull your arms back down while resisting the movement, which enhances muscle growth.

What are common mistakes when doing Cable Lying Cross Lateral Raise?

Using momentum to swing the weight up rather than controlled muscle contraction reduces effectiveness; slow down the movement and focus on mind-muscle connection. Shrugging the shoulders or using the upper traps to lift the weight shifts tension away from the lateral deltoids; keep your shoulders depressed and focus on pure abduction. Lifting the weight too high, past parallel, can engage the upper traps and rotator cuff muscles excessively; stop the raise when your arms are roughly parallel to the floor to maintain deltoid isolation.