Cable Lateral Raise
The cable lateral raise is a shoulder isolation exercise that targets the lateral deltoid using a low cable pulley. The cable provides constant tension throughout the range of motion, making it more effective at the bottom position compared to a dumbbell lateral raise.
How to do it
- Attach a single handle to a low cable pulley and stand sideways to the machine.
- Grasp the handle with the hand furthest from the machine, arm hanging at your side.
- Keeping a slight bend in your elbow, raise your arm out to the side until it is parallel to the ground.
- Pause at the top of the movement, squeezing your lateral deltoid.
- Slowly lower the handle back to the starting position and repeat for the desired repetitions before switching sides.
Form cues
- Keep a soft bend in your elbow throughout the movement.
- Lead with your elbow as you raise your arm out to the side.
- Raise your arm until it is parallel to the floor.
- Control the weight all the way back down to your side.
Breathing: Exhale as you raise the handle out to the side, and inhale in a controlled manner as you lower it back down.
Common mistakes
- Using momentum by swinging your torso makes the exercise easier on your deltoids and reduces its effectiveness.
- Lifting the hand higher than the elbow shifts the work away from the lateral deltoid.
- Selecting a weight that is too heavy compromises your form and can strain the shoulder joint.
Muscles worked
Primary: delts. Secondary: traps, forearms.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your shoulder joint, stop the exercise and choose a gentler movement or check with a professional.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why use a cable instead of dumbbells for lateral raises?
Cables provide constant tension throughout the entire movement, meaning your muscles work just as hard at the bottom as they do at the top.
How often can I do cable lateral raises?
You can perform them 2 to 3 times per week, allowing at least 48 hours of recovery between shoulder sessions.
What should I do if I feel this in my neck or traps?
You are likely shrugging your shoulders upward during the lift. Try to keep your shoulders relaxed down away from your ears and use a lighter weight.