Cable lateral raise
The cable lateral raise trains the side of your shoulder by lifting one arm out to the side against a low pulley. The cable keeps tension on the muscle even at the bottom, where a dumbbell gives almost none.
- Beginner
- Isolation
- Cable machine
- shoulders
Left: start position. Right: end position. Orange: the muscles that work.
How to do the cable lateral raise
- Set the pulley to its lowest position and attach a single handle.
- Stand side-on to the machine. Hold the handle in the hand farthest from the stack, so the cable runs in front of your body.
- Hold the machine with your other hand. Stand tall, keep a slight bend in the working elbow and brace your abs.Breathe
- Raise your arm out to the side until your hand reaches shoulder height. Lead with the elbow, not the hand.
- Keep your torso still. Do not lean away from the machine or lift your shoulder toward your ear.
- Lower slowly across your body until the hand is in front of your hips, then start the next rep.
Breathing. Breathe out as you raise the arm and breathe in as you lower it. The load is light, so you do not need a big brace, but keep your ribs down.
Tips
- Some lifters run the cable behind the back instead of in front. Both work; pick the one that feels better in your shoulder.
- A wrist cuff in place of a handle lets you relax your grip and focus on the shoulder.
Muscles worked
The cable lateral raise works mainly the shoulders.
- Shoulders (front and side delts) (main muscle)
- Rear delts (also works)
- Traps (also works)
| Muscle | Role |
|---|---|
| Shoulders (front and side delts) | Main mover. The side delt lifts the arm out to the side. The front delt helps a little, more so if your hand drifts forward. |
| Rear delts (also works) | Help to lift the arm and hold it in line with your body at the top. |
| Traps (also works) | The upper traps help to rotate the shoulder blade as the arm rises. They take over too much if you shrug. |
Sets, reps and rest
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Beginner (first weeks) | 2 | 12-15 reps | 60 s |
| Build muscle | 3 | 10-15 reps | 60 s |
| Get stronger | 3 | 8-10 reps | 90 s |
| General fitness | 2 | 12-15 reps | 60 s |
| Fat loss (with more daily activity) | 2 | 15-20 reps | 45 s |
These numbers come from the same rules as the Oh My Coach app. Use a load that leaves 1 to 3 reps in reserve. When you reach the top of the range in every set, add a little load or move to the harder version (double progression). What is double progression?
Common mistakes
-
Shrugging the shoulder up
Why it matters: The upper traps lift the load instead of the side delt, and the shoulder joint gets crowded at the top.
Fix: Keep your shoulder down and away from your ear. Think of pushing your hand out to the wall.
-
Leaning away from the machine
Why it matters: The body lean adds momentum and changes the angle of the cable, so the delt does less of the work.
Fix: Stand close to vertical and hold the machine with your free hand.
-
A weight that is too heavy
Why it matters: A heavy stack makes you bend the elbow, swing and cut the range short.
Fix: Pick a weight you can raise to shoulder height with a steady tempo and a controlled lowering phase.
-
Dropping the handle fast
Why it matters: The cable pulls the arm down quickly, so you lose tension on the delt for half of every rep.
Fix: Take as long to lower the handle as you take to raise it.
Make it easier or harder
This exercise gets harder with load. When every set reaches the top of the rep range with good form, add the smallest weight step you have. To make it easier, use less load or a shorter range of motion while you learn the movement.
Versions of this exercise
Alternatives
Same main muscle and the same movement pattern first, from the same rules as the app's swap list.
Lateral Raise (Dumbbell)
Same movement pattern
Dumbbell Shoulder Press
Same main muscle
Machine shoulder press
Same main muscle
Full guide coming soon
Kettlebell press
Same main muscle
Full guide coming soon
Wall handstand push-up
Same main muscle
Full guide coming soon
Elevated pike push-up
Same main muscle
Full guide coming soon
What you need
-
Take care if
This exercise loads the shoulder. If your shoulder hurts, stop. For pain that does not go away, see a doctor or a physiotherapist.
If you feel a pinch at the top of your shoulder, stop. Try a lighter weight and stop the arm a little below shoulder height.
Questions
What muscles does the cable lateral raise work?
It works mainly the side delt. The front and rear delts help, and the upper traps rotate the shoulder blade. In an EMG study, the lateral raise gave higher side delt activity than the bench press and the dumbbell fly.
Is the cable lateral raise better than the dumbbell lateral raise?
Not clearly. In an 8-week study in trained lifters, each person did cable raises with one arm and dumbbell raises with the other. Side delt growth was similar on both sides, so the choice can come down to the equipment you have and what feels best.
Why do one arm at a time?
With one arm, you can stand side-on and let the cable cross your body. This gives a longer path with tension at the bottom. It also lets you hold the machine, so your torso stays still.
How high should I raise my arm?
Raise it to about shoulder height, as most programs do. This height makes it easier to keep your shoulder down and avoid a shrug.