Shoulders · Side delts · Cable
Cable Lateral Raise
The cable lateral raise is a one-arm raise to the side against a low pulley. The cable pulls across the body, so the side delt is already working at the bottom of the rep, where dumbbells hardly load it.
How to
Cable- 1 Stand side-on to a low pulley, handle in the far hand.
- 2 Raise the arm out to shoulder height.
- 3 Lower slowly against the cable.
Tips
- Run the cable behind or in front of the body; try both and keep what feels smoother.
- Hold the frame with the free hand and lean slightly away.
- The cable keeps tension at the bottom, where dumbbells lose it.
Common mistakes
- Pulling across the body with a bent elbow.
- Rotating the torso to lift the handle.
- Going above shoulder height.
Muscles worked
Main
- Side delts
Also working
- Front delts
- Upper traps
Breathing and bracing
Breathe out as the arm rises, breathe in as it lowers.
Sets and reps
- Muscle size
- 3–4 sets of 12–20 reps per side, 1 min rest
- Where it fits
- With, or instead of, dumbbell lateral raises
Setup
- 1 Put a single handle on a low pulley.
- 2 Stand side-on to the machine and take the handle in the far hand.
- 3 Hold the frame with the near hand and lean slightly away.
- 4 Start with the hand in front of the hips and a slight bend in the elbow.
Technique in detail
- Raise the arm out to the side to shoulder height, leading with the elbow.
- Pause briefly at the top.
- Lower slowly against the cable to the start.
- Keep the torso still and the shoulder down.
In these plans
Not part of a built-in plan. Add it to any workout from the exercise picker.
Variations and alternatives
Questions
Cable in front of or behind the body?
Both work. Behind the body gives more stretch at the start; in front feels smoother for some shoulders.
Why one arm at a time?
It lines the cable up with the working shoulder and makes the start of the rep hard, which dumbbells cannot do.
What weight should I start with?
The lightest one or two plates. On a cable the same number feels much heavier than on a dumbbell.
Log it in Volu(me)
Add Cable Lateral Raise to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.