Cable Lying Cross Lateral Raise

Muscles worked

Setup

1. Position a flat bench in the center of a dual cable machine with the pulleys set to the lowest height.
2. Lie flat on your back on the bench, ensuring your shoulders are aligned with the pulleys.
3. Reach across your body to grab the left handle with your right hand and the right handle with your left hand using a neutral or overhand grip.
4. Position your arms so the cables are crossed over your lower chest with a slight bend in your elbows.

How to do it

1. Exhale as you pull the cables out and away from your body in a wide arc until your arms are level with your shoulders.
2. Maintain a slight, fixed bend in the elbows throughout the entire range of motion to protect the joints.
3. Inhale as you slowly lower the handles back to the starting position, following the same wide arc.
4. Control the weight for a 2-second concentric (upward) phase and a 3-second eccentric (downward) phase.

Form checklist

• Keep your back and head flat against the bench to prevent using momentum.
• Lead the movement with your elbows rather than pulling with your hands.
• Stop the movement once your arms are parallel to the floor to keep tension on the deltoids.
• Ensure the cables do not rub against your body during the movement.

Pro tips

• Think about 'pushing the walls away' to maximize lateral deltoid activation and minimize trap involvement.
• Maintain a slight internal rotation of the shoulders (pinkies up) at the top of the movement to further isolate the side delt.
• Focus on the stretch at the bottom where the cables are crossed; this is where the lateral delt is under the most mechanical tension.

Make it harder

• Add a 2-second isometric hold at the peak of the contraction on every rep.
• Perform a 'mechanical drop set' by moving to a standing lateral raise immediately after reaching failure while lying down.

Frequently asked

What muscles does the cable lying cross lateral raise work?

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

What equipment do you need for the cable lying cross lateral raise?

The cable lying cross lateral raise uses cable.

Is the cable lying cross lateral raise good for beginners?

The cable lying cross 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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