How to do a Cable Lateral Raise

Authored by Fitbod

About Cable Lateral Raise

Sets Logged
1,795,999
Popularity Rank
58th
Difficulty
Beginner
Shoulders Strength
99 mSCORE 4th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

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.

  1. Cable Lateral Raise
  2. Place pulley to the lowest position with a handle attachment.
  3. Stand upright with your feet at shoulder-width apart with your left side facing the pulley.
  4. Hold the pulley with your right extended arm with your palm facing in.
  5. Brace your core to keep your spine neutral.
  6. Keeping your elbow slightly flexed, laterally raise the handle with a slight upward rotation until you reach shoulder height.
  7. Control the pulley as you return to the starting position and repeat with opposite side.

Performance Tips

  • 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 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.

Sets & Reps: How many to do

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.

  • beginner
    8
    reps
    10
    lbs
    1 Rep Max
    12.5
    lbs
  • intermediate
    8
    reps
    10
    lbs
    12.5
    lbs
  • advanced
    8
    reps
    10
    lbs
    12.5
    lbs

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