Cable Side Lying Lateral Raise

Sculpt your deltoids with the Cable Side Lying Lateral Raise. This isolation exercise targets the lateral head, building wider, rounder shoulders

IntermediateShoulders Cable

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

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Variations of Cable Side Lying Lateral Raise

Isolation

Cable Seated Rear Lateral Raise

Shoulders · Deltoid Posterior · Cable

Intermediate

Isolation

Cable Lying Front Raise

Shoulders · Cable

Intermediate

Isolation

Cable Leaning Lateral Raise

Shoulders · Cable

Intermediate

Isolation

Cable Bent Over One Arm Lateral Raise

Shoulders · Cable

Intermediate

Description

A strength exercise where you lay on your side and lift a cable weight in a lateral raise movement.

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How to do Cable Side Lying Lateral Raise

01
Setup
Lie on your side on a mat or bench, facing the cable machine, with the cable pulley set to its lowest position. Position your bottom arm extended out, supporting your head, and your top hand free.
02
Setup
With your top hand, grasp the cable handle, ensuring your palm faces your body and your arm is extended straight down across your torso.
03
Exhale as you slowly raise your top arm directly out to the side, leading with your elbow, until it reaches shoulder height, forming a 90-degree angle with your torso. Keep a slight bend in your elbow.
04
Inhale as you slowly and with control lower the cable handle back to the starting position across your torso, resisting the pull of the cable.
05
Perform the desired repetitions on one side before carefully switching sides to complete the set.

Tips

Maintain a slight bend in your elbow throughout the movement to protect the joint and keep tension on the deltoid.
Focus on leading the movement with your elbow, imagining you are pouring water out of a pitcher, to better engage the lateral deltoid.
Control both the upward and downward phases of the movement, avoiding momentum, to maximize muscle time under tension.
Keep your core engaged and body stable on the ground to prevent rocking and isolate the shoulder muscles effectively.

Common mistakes

Using too much momentum: Avoid swinging the weight up; instead, use a controlled, deliberate motion to lift and lower the cable.
Raising the arm too high: Do not raise your arm past shoulder height, as this can place unnecessary strain on the shoulder joint and reduce deltoid isolation.
Shrugging the shoulder: Prevent your upper trapezius from taking over by keeping your shoulder depressed and away from your ear throughout the raise.

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Questions

Is Cable Side Lying Lateral Raise good for beginners?

Cable Side Lying 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 Side Lying Lateral Raise?

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

Maintain a slight bend in your elbow throughout the movement to protect the joint and keep tension on the deltoid. Focus on leading the movement with your elbow, imagining you are pouring water out of a pitcher, to better engage the lateral deltoid. Control both the upward and downward phases of the movement, avoiding momentum, to maximize muscle time under tension. Keep your core engaged and body stable on the ground to prevent rocking and isolate the shoulder muscles effectively.

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

Using too much momentum: Avoid swinging the weight up; instead, use a controlled, deliberate motion to lift and lower the cable. Raising the arm too high: Do not raise your arm past shoulder height, as this can place unnecessary strain on the shoulder joint and reduce deltoid isolation. Shrugging the shoulder: Prevent your upper trapezius from taking over by keeping your shoulder depressed and away from your ear throughout the raise.