Cable Lateral Raise

Muscles worked

Setup

1. Set the cable pulley to the lowest setting or slightly above ankle height.
2. Stand sideways to the machine and grasp the handle with your outside hand (the one furthest from the pulley) using an overhand grip.
3. Place your inside hand on the cable machine frame or an auxiliary pull-up bar for stability, leaning your torso slightly away from the machine.
4. Position your feet shoulder-width apart with a slight bend in your knees and a proud chest.

How to do it

1. With a slight bend in your elbow, exhale as you raise your arm out to the side in a wide arc until it is level with your shoulder.
2. Lead the movement with your elbow and keep your palm facing the floor throughout the ascent.
3. Inhale as you slowly lower the weight back toward the starting position, stopping just before the weight stack touches to maintain tension.
4. Maintain a controlled 2-1-2 tempo: two seconds up, a brief pause at the top, and two seconds down.

Form checklist

• Keep your torso stationary; avoid using momentum or 'shrugging' the weight up with your traps.
• Ensure your arm stays slightly in front of your body (in the scapular plane) rather than perfectly lateral.
• Keep your wrist neutral and firm; do not let the weight pull your wrist into extension.
• Stop the upward movement once your arm is parallel to the floor to prevent excessive upper trap involvement.

Pro tips

• Focus on 'pushing the handle away' toward the side wall rather than just lifting it up to maximize lateral delt recruitment.
• Lean 15-30 degrees away from the machine to increase the resistance at the bottom of the movement where the deltoid is in a stretched position.
• Imagine pouring water out of a pitcher at the top of the movement to ensure your pinky is slightly higher than your thumb, further isolating the side delt.

Make it harder

• Incorporate a 2-second isometric hold at the peak of each repetition to increase time under tension.
• Perform 'behind-the-back' cable lateral raises to increase the initial stretch on the lateral deltoid.

Frequently asked

What muscles does the cable lateral raise work?

The cable lateral raise primarily targets the deltoids, and also works the trapezius as secondary muscles.

What equipment do you need for the cable lateral raise?

The cable lateral raise uses cable.

Is the cable lateral raise good for beginners?

The cable lateral raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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