The cable lateral raise lifts the arm out to the side against a low pulley, which keeps tension on the side delt at the bottom of the movement where dumbbells provide almost none. It is a smooth, controlled way to build shoulder width.
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3
Sets
15
Reps
Cable
Equipment
5.00
Cal/min
🎯 Muscles Worked
🎯
Primary
Lateral deltoid
📋 How To Perform Cable Lateral Raise
1
Stand sideways to a low cable pulley, handle in the hand farthest from the machine.
2
Slight bend in your elbow, raise your arm out to the side to shoulder height.
3
Lead with your elbow, control the movement throughout.
4
Lower slowly, keeping constant tension on the cable.
5
Switch sides after completing your reps.
💡 Benefits of Cable Lateral Raise
Provides constant tension on the side deltoid through the whole range, which many lifters find gives a stronger contraction than dumbbells. It is also easy to adjust the weight in small steps and to train one arm at a time.
📈 Sets, Reps & Programming
Do 3 sets of 12 to 20 reps per arm, standing sideways to the pulley with the cable crossing in front of the body. Use a light weight and stop at shoulder height.
⚠️ Common Mistakes to Avoid
Using body momentum to throw the weight up
Letting the elbow rise higher than the wrist
Standing too far from the stack so the cable pulls the shoulder forward
✅ Pro Tips
Stand sideways to the pulley and lift in a controlled arc
Stop at shoulder height and lower slowly for two seconds
🛡️ Safety Notes
Low risk with light weights. Keep the shoulder relaxed so the trap does not take over, and stop if you feel pinching in the top of the shoulder.
🔁 Progressions & Regressions
Make it harderpause at the top or use a slow four-second lowering phase.
