Cable Lateral Raise
A single-arm lateral raise with a cable, keeping tension on the side delt from the very start of the rep.
Muscle activation
- Side delts75%
- Traps15%
- Front delts10%
Approximate share of work; varies with grip, stance and tempo.
Step by step
1. Start position
Set a pulley at its lowest point and stand side-on to the machine.
2. Mid-rep
Stop at about shoulder height with the elbow at or slightly above the wrist.
3. End of the movement
Lower slowly back across the body.
4. Common mistake
Shrugging the weight up with the traps
Ways to do it
Lateral raise on 4 different setups — pick whatever is free in your gym. Progress is tracked separately for each.
How to do it
Setup
- 1Set a pulley at its lowest point and stand side-on to the machine.
- 2Grab the handle with the far hand so the cable crosses in front of your body.
- 3Hold the machine with your free hand, stand tall and keep a slight elbow bend.
Execution
- 1Raise your arm out to the side, leading with the elbow.
- 2Stop at about shoulder height with the elbow at or slightly above the wrist.
- 3Lower slowly back across the body.
- 4Keep your torso still — no leaning away to swing the weight.
Breathing
Exhale as you raise, inhale as you lower.
Tempo
3-0-1-1 (eccentric-pause-concentric-pause)
Muscles worked
Primary
Side delts
Secondary
Traps, Front delts
Key form cues
- Lead with the elbow
- Push the hand out wide
- Shoulder away from ear
- Slow down
Common mistakes
Shrugging the weight up with the traps
Keep the shoulder down and stop at shoulder height.
Leaning the torso to swing the cable
Hold the machine, stand tall and reduce the load.
Bending the elbow more as you lift
Keep a fixed, slight bend throughout.
Range of motion
From the hand in front of the hip to the arm about level with the shoulder.
Variations
Easier
Dumbbell lateral raise
Harder
Behind-the-back cable lateral raise
At home
Band lateral raise
Machine / cable
Machine lateral raise