Low Cable Lateral Raise
Muscles worked
Instructions
- 1Start by standing to the right side of a low pulley row. Use your left hand to come across the body and grab a single handle attached to the low pulley with a pronated grip (palms facing down). Rest your arm in front of you. Your right hand should grab the machine for better support and balance.
- 2Make sure that your back is erect and your feet are shoulder width apart from each other. This is the starting position.
- 3Begin to use the left hand and come across your body out until it is elevated to shoulder height while exhaling.
- 4Feel the contraction at the top for a second and begin to slowly lower the handle back down to the original starting position while inhaling.
- 5Repeat for the recommended amount of repetitions.
- 6Switch arms and repeat the exercise.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Low Cable Lateral Raise
The low cable lateral raise targets the side deltoid by pulling the handle across the body, a path that dumbbells simply can't replicate. Standing beside a low pulley with one hand on the machine for balance, you pull the handle diagonally up to shoulder height with the other arm. Cable tension kicks in right from the bottom of the movement, unlike dumbbells where resistance is lowest at that point, which makes this exercise particularly effective for overloading the side deltoid from the very start of the rep.
check_circleBenefits
- check_circleKeeps continuous tension on the deltoid from the start of the rep
- check_circleEffectively targets the side deltoid with a unique diagonal path
- check_circleAlso strengthens grip through forearm involvement
- check_circleAllows precise load adjustment thanks to the cable stack
lightbulbExecution tips
- lightbulbHold the machine firmly with your free hand to stay balanced
- lightbulbKeep your back straight and feet shoulder width apart
- lightbulbRaise the handle diagonally up to shoulder height
- lightbulbPause for a second at the top to maximize the contraction
- lightbulbControl the return instead of letting the cable snap back
warningCommon mistakes
- warningTwisting the torso to help pull the handle
- warningRaising the arm too high past shoulder level
- warningReleasing tension too fast at the end of the movement
- warningChoosing a load too heavy that breaks form
helpFrequently asked questions
Why use a low pulley instead of dumbbells?expand_more
The low pulley creates tension right from the bottom of the movement, which dumbbells lack since resistance drops there.
Should I do both arms in the same set?expand_more
No, complete all reps on one side before switching arms and repeating on the other side.
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