Lateral Raises (Cable)
Cable lateral raises are an isolation exercise targeting the medial deltoid. The cable provides continuous tension throughout the range of motion, particularly at the bottom where a dumbbell provides little resistance, making it effective for shoulder width development.
How to do it
- Attach a single handle to the low pulley of a cable machine and stand sideways to the machine.
- Grip the handle with the hand farthest from the machine and stand upright with your core braced.
- With a slight bend in your elbow, raise your arm out to the side until it is parallel to the floor.
- Pause at the top, then slowly lower your arm back to the starting position.
- Complete all repetitions on one side before switching.
Form cues
- Keep a slight bend in your working elbow.
- Raise your arm until it is parallel to the floor.
- Brace your core to keep your torso stable.
- Control the weight all the way back down.
Breathing: Exhale as you raise the handle out to the side, and inhale as you lower it back down.
Common mistakes
- Using momentum by swinging your torso makes the exercise less effective for your shoulders.
- Lifting the handle too high above shoulder level places unnecessary stress on the joint.
- Choosing a weight that is too heavy forces you to use other muscles instead of your deltoids.
Muscles worked
Primary: delts. Secondary: traps.
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
Take care if…
- If you feel shoulder discomfort or sharp pain, ease off or choose a gentler option.
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 continuous tension throughout the entire movement, especially at the bottom where dumbbells offer very little resistance.
Should I feel this in my neck?
If you feel tension in your neck, you might be shrugging your shoulders or using a weight that is too heavy. Focus on keeping your shoulders down.
How often can I do cable lateral raises?
You can perform them 2 to 3 times per week with at least a day of rest in between for recovery.