Cable Lateral Raise
Muscles worked
Instructions
- 1Stand in the middle of two low pulleys that are opposite to each other and place a flat bench right behind you (in perpendicular fashion to you; the narrow edge of the bench should be the one behind you). Select the weight to be used on each pulley.
- 2Now sit at the edge of the flat bench behind you with your feet placed in front of your knees.
- 3Bend forward while keeping your back flat and rest your torso on the thighs.
- 4Have someone give you the single handles attached to the pulleys. Grasp the left pulley with the right hand and the right pulley with the left after you select your weight. The pulleys should run under your knees and your arms will be extended with palms facing each other and a slight bend at the elbows. This will be the starting position.
- 5While keeping the arms stationary, raise the upper arms to the sides until they are parallel to the floor and at shoulder height. Exhale during the execution of this movement and hold the contraction for a second.
- 6Slowly lower your arms to the starting position as you inhale.
- 7Repeat for the recommended amount of repetitions. Tip: Maintain upper arms perpendicular to torso and a fixed elbow position (10 degree to 30 degree angle) throughout exercise.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–4 | 6–8 | 2–3 min |
| Hypertrophy | 3–4 | 10–15 | 60 s |
| Endurance | 2–3 | 15–20 | 30–45 s |
In this pageexpand_more
About Cable Lateral Raise
The cable lateral raise targets the side head of the deltoid, responsible for shoulder width and the V-taper. Standing side-on, the cable passing in front of or behind the body, you raise the arm out to horizontal, elbow slightly bent, then lower under control. The cable's advantage: it imposes constant tension from the start, where a dumbbell is almost unloaded at the bottom. It is a valuable isolation exercise for visible shoulder shape, and an excellent variation of the dumbbell raise to vary the stimulus.
check_circleBenefits
- check_circleConstant tension on the lateral delt right from the bottom
- check_circleVisually widens the shoulders and improves the frame
- check_circleSmoother resistance curve than the dumbbell version
- check_circleGreat for unilateral work and correcting asymmetries
- check_circleEasy to vary the pulling angle depending on position
lightbulbExecution tips
- lightbulbStand side-on with the cable running across the body
- lightbulbLead with the elbow slightly higher than the hand
- lightbulbKeep a slight bend in the elbow throughout
- lightbulbPause briefly at the top before lowering
- lightbulbKeep your gaze straight ahead, without following the arm's movement
warningCommon mistakes
- warningShrugging and shifting the effort to the traps
- warningUsing body momentum to swing the weight up
- warningFully locking the arm and stressing the elbow
- warningRaising too far above the horizontal line
- warningRushing the tempo at the expense of control on the way down
tuneVariations and alternatives
- tuneSingle-arm cable lateral raise — unilateral work, corrects asymmetries
- tuneDumbbell lateral raise — classic movement, more accessible
- tuneSeated cable lateral raise — increased isolation, less momentum
- tuneMachine lateral raise — guided path, great to finish a session
person_checkWho it's for and level
Suits all trainees looking to visually widen their shoulders with constant, steady tension, harder to achieve with classic dumbbells. Particularly useful for those with a development asymmetry between the two sides through the unilateral version. Beginners will appreciate the cable's progressive resistance, which limits jerky motion and makes learning the correct path easier. Advanced trainees can use it as a finisher after heavier dumbbell work to maximize lateral delt congestion at the end of a session.
shieldSafety and precautions
The main risk is shrugging the shoulders to help the movement, which shifts effort to the traps and needlessly increases neck tension; keeping the shoulders down throughout protects this area. Avoid fully locking the arm at the top of the movement, which stresses the elbow joint with no added benefit for the deltoid. Too heavy a load quickly compromises technique and encourages using body momentum; favor a moderate load and a controlled tempo. If shoulder discomfort appears, reduce the range of motion and check the pulley angle.
calendar_monthWhere to place it in your program
Fits well mid- or end-session for shoulders, in 3 sets of 12 to 20 reps with a moderate load maintaining continuous tension throughout the movement. Works very well in a superset with front raises or as a drop set at the end of a session to maximize congestion. A short rest of 45 to 60 seconds between sets suits this isolation movement. Include it two to three times a week for trainees looking to visually widen their shoulders and improve their V-taper.
helpFrequently asked questions
Cable in front of or behind the body?
Running it across the front is most common and hits the lateral delt well. Running it behind the back changes the tension angle.
How many reps for cable lateral raises?
The lateral delt responds well to higher reps, around 12 to 20, using a moderate, controlled load.
Cable or dumbbells for lateral raises?
The cable keeps constant tension, including at the bottom, which really pumps the delt; dumbbells are more practical and allow heavier sets or drop sets. The two complement each other — many use the cable as a finisher.
Can I do this exercise one arm at a time?
Yes, it's actually an excellent way to work unilaterally and correct a development asymmetry between the two shoulders.
What's the best pulley position for this exercise?
A low pulley, with the cable crossing in front of the body, is the most common and effective setup for targeting the lateral delt.
Is this exercise suitable for a sensitive shoulder?
The smooth, progressive tension of the cable often makes it a more comfortable option than dumbbells for sensitive shoulders, at a light load.
Should I train to muscular failure on this exercise?
Not systematically; keeping one or two reps in reserve helps preserve technique throughout the set.
Can I combine cable and dumbbells in the same session?
Yes, alternating between the two offers different resistance angles and a varied stimulus for lateral delt development.
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