Cable Lateral Raise
Overview
- Target Muscle Group:
- Shoulders.
- Equipment:
- Cable.
- Difficulty:
- Beginner.
General Information
Cable Lateral Raise is an isolation exercise that primarily targets shoulders. It is a beginner-level movement that provides consistent tension across the range, making it a staple for lateral deltoid hypertrophy and control.
The cable’s line of pull smooths resistance compared with free weights, allowing precise loading and easier progression. It works well as a primary accessory for shoulder development or as a finisher.
Single-arm setups help align the cable with your arm path and reduce compensations. Small changes in body angle or pulley height shift emphasis slightly without changing the goal.
Expect a steady burn near shoulder height when you control the eccentric and avoid shrugging.
Instructions
- Set the pulley at the lowest setting and attach a single handle. Stand sideways to the stack and hold the handle with the outside hand.
- Step out to create light tension, brace your core, and keep shoulders down with a soft elbow bend.
- Raise the arm out to the side to about shoulder height, leading with the upper arm rather than the hand.
- Pause briefly at the top without shrugging or leaning back.
- Lower under control until the handle returns near your thigh, keeping tension on the cable.
- Repeat for the target reps, then switch sides.
Common Mistakes
Injuries
Cable Lateral Raise is a low risk exercise when performed with proper technique.
Choose loads you can control without swinging or shrugging. Keep the ribcage stacked and wrists neutral to reduce joint irritation.
If you feel pinching, shorten the range slightly, lower the pulley, or decrease the load. Stop if symptoms escalate.
Frequently Asked Questions
- Q: Which pulley height is best?
A low pulley aligns resistance with your arm path and keeps tension at the bottom. Adjust slightly for comfort - consistency matters most.
- Q: One-arm or two-arm?
One-arm setups often feel smoother and let you fine-tune alignment. Two-arm can work if form stays strict and the cable path matches your shoulders.
- Q: What rep range builds the side delts best?
10-20 controlled reps with 1-2 reps in reserve is effective for most lifters. Focus on consistent tension and tempo.
- Q: How do I avoid wrist or elbow irritation?
Use a neutral wrist, keep a soft elbow bend, and avoid forcing end range. Reduce load if you lose control or feel pain.
Overview
- Target Muscle Group:
- Shoulders.
- Equipment:
- Cable.
- Difficulty:
- Beginner.