How to do a Cable Lateral Raise
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Cable Lateral Raise
Instructions for Proper Form
Cable Lateral Raise is a variation on the more standard Dumbbell Shoulder Raise. Similar to the Dumbbell Shoulder Raise, this isolation exercise primarily targets the shoulders, and more specifically the medial deltoid (middle of the shoulder). By using a cable machine, you have more control over the direction your resistance is coming from, and can easily make adjustments. In addition, by isolating each side of the body, you can more easily identify and address strength imbalances between sides.
- Cable Lateral Raise
- Place pulley to the lowest position with a handle attachment.
- Stand upright with your feet at shoulder-width apart with your left side facing the pulley.
- Hold the pulley with your right extended arm with your palm facing in.
- Brace your core to keep your spine neutral.
- Keeping your elbow slightly flexed, laterally raise the handle with a slight upward rotation until you reach shoulder height.
- Control the pulley as you return to the starting position and repeat with opposite side.
Tips & FAQs
Cable Lateral Raise is also known as:
- Cable Lat Raise
- Cable Shoulder Raise
- Cable Side Raise
Can you do lateral raises on a cable machine?
Yes, you can do lateral raises on a cable machine. Set the pulley to the lowest position, attach a handle, and stand with your side facing the machine. Hold the handle with your far hand, lift your arm out to the side until it's parallel to the floor, then lower it back with control. This variation provides continuous tension, leading to better muscle activation compared to dumbbells.
Are cable lateral raises better than using dumbbell?
Cable lateral raises can be considered better than dumbbell lateral raises for some people because they provide continuous tension throughout the entire range of motion, leading to more consistent muscle activation. This can be particularly beneficial for targeting the deltoids effectively. However, the best option depends on individual preferences and goals, and incorporating both variations into your routine can provide a more balanced shoulder workout.
Common Form Mistakes
High Resistance
Extending your arms away from your body increases the tension placed on your joint’s and muscles. Keep the resistance for this exercise fairly light, and focus on moving slowly, and controlling the movement before you add more resistance.
Limit Range of Motion
Raising the weight too high can increase your risk of injury, and isn’t particularly beneficial for these exercises. Limit your range of motion to around shoulder height. If you’re looking to make the exercise more challenging consider pausing for a moment at the top of the movement.
Weight & 1 Rep Max Calculator
Average Cable Lateral Raise standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps12.5lbs1 Rep Max15lbs
- intermediate8reps12.5lbs15lbs
- advanced8reps15lbs20lbs
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Alternatives & Variations to Cable Lateral Raise
1. Dumbbell Lateral Raise
95.5 mSCORESWAPPED 12,032 TIMESAn isolation exercise using dumbbells to raise the arms sideways, targeting the deltoid muscles.
2. Dumbbell Shoulder Raise
97.8 mSCORESWAPPED 10,512 TIMESDumbbell Shoulder Raise is an isolation exercise that primarily targets the shoulders, more specifically the medial deltoid (middle of the shoulder). This is a very common shoulder exercise and can work well for building muscle mass and strengthening the shoulders. By using dumbbells, you can help identify and address any strength imbalances between sides.
3. Dumbbell Front Raise
98.6 mSCORESWAPPED 8,877 TIMESDumbbell Front Raise is an isolation exercise that primarily targets the shoulders, more specifically the anterior deltoid (front of the shoulder). This is a very common shoulder exercise, and can work well to isolate the shoulders to build strength and muscle mass. By using dumbbells, you can help identify and address any strength imbalances between sides.
4. Dumbbell Shoulder Press
99.5 mSCORESWAPPED 7,161 TIMESDumbbell Shoulder Press is a compound exercise that primarily targets the shoulders. The use of dumbbells allows for slightly more instability than with equipment like barbells. This can help you recruit and develop stabilizing muscles around the shoulders. In addition, by using dumbbells, you can help identify and address any strength imbalances between sides.
5. Dumbbell Rear Delt Raise
94.7 mSCORESWAPPED 5,734 TIMESDumbbell Rear Delt Raise is a variation of Dumbbell Shoulder Raise. Similar to other shoulder raises, this is an isolation exercise that primarily targets the shoulders. By hinging your hips back, and leaning forward slightly, you can further emphasize your rear deltoids (back of the shoulder).
6. Machine Lateral Raise
76.7 mSCORESWAPPED 4,688 TIMESMachine Lateral Raise is a variation on the more standard Shoulder Raise. Similar to Shoulder Raise, this is an isolation exercise that primarily targets your shoulders. The use of a machine adds more stability to the movement, as well as restricting your range of motion. Both of these lead to a more stable exercise allowing you to focus on exertion.
7. Cable Face Pull
96 mSCORESWAPPED 3,833 TIMESCable Face Pull is a compound exercise that primarily targets your shoulders, more specifically your posterior deltoids (back of the shoulder). By using a cable machine, you have more control over where the resistance is coming from, and can easily make adjustments by either moving towards or away from the cable machine, or by adjusting the height of the pulley.
- Intermediate
- Shoulders
- Hi-Lo Pulley Cable
8. Machine Shoulder Press
92.5 mSCORESWAPPED 3,325 TIMESis a variation on the more standard shoulder press that utilizes a machine. Like other shoulder presses, this is a compound exercise that primarily targets the shoulders. The use of the machine restricts your movements, and adds more stability. This allows you to focus more on exertion than stabilization. This is a great exercise for anyone looking to learn the basic movement, and develop the strength needed for other similar exercises or functional applications.
9. Dumbbell Back Fly
93.6 mSCORESWAPPED 2,652 TIMESDumbbell Back Fly is an isolation exercise that primarily targets your shoulder, more specifically your posterior deltoid (back of the shoulder). It’s most closely related to a shoulder raise, with the main difference being that you’re leaning forward into an incline bench. This position allows you to better isolate the back of your shoulder. In addition, the incline bench adds more stability than some other variations.
10. Barbell Shoulder Press
97 mSCORESWAPPED 2,456 TIMESBarbell Shoulder Press is a compound exercise that primarily targets your shoulders. By using a barbell instead of other pieces of equipment, you can add more stability to the movement, which allows you to focus more on exertion rather than stability. This is one of the best exercises for developing vertical pressing strength.