Cable Lateral Raise
Shoulders
Weight & Reps
Cable
Cable lateral raises provide constant tension throughout the movement, unlike dumbbells which lose tension at the bottom. This makes cables particularly effective for lateral deltoid hypertrophy.
How to Do Cable Lateral Raise
- Set the cable to the lowest position and stand sideways to the machine
- Grab the handle with the far hand (cable crosses behind or in front of your body)
- Raise your arm out to the side until parallel to the floor, leading with the elbow
- Hold the top position for a one-second squeeze, then lower with a slow negative
Form Cues
- Set the cable to the lowest position and stand sideways to the machine
- Grab the handle with the far hand (cable crosses behind or in front of your body)
- Raise your arm out to the side until parallel to the floor, leading with the elbow
- Hold the top position for a one-second squeeze, then lower with a slow negative
Common Mistakes to Avoid
- Standing too close to the cable, which changes the resistance angle and reduces lateral delt tension
- Using the near hand instead of the far hand — the cable should cross your body for proper resistance
- Letting the cable snap back down instead of controlling the negative portion
Muscles Worked
Primary
Lateral Deltoid
Secondary
Anterior Deltoid
Trapezius (Upper)
Supraspinatus
Recommended Sets and Reps
Strength
4-5 sets
3-5 reps
3-5 min rest
Hypertrophy
3-4 sets
8-12 reps
60-90s rest
Endurance
2-3 sets
15-20 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the cable lateral raise work?
Cable lateral raises primarily target the lateral deltoid with constant tension throughout the range of motion, plus minor work from the anterior deltoid, upper trapezius, and supraspinatus.
How much should a beginner cable lateral raise?
Beginners typically start with 5-15 lbs (2-7 kg) per side. The constant tension from the cable makes even light weight feel challenging compared to dumbbell lateral raises.
Cable lateral raise vs dumbbell lateral raise — which is better?
Cable lateral raises maintain tension at the bottom of the movement where dumbbells have none, making them more effective for hypertrophy. Dumbbells are more convenient and don't require a cable machine. For shoulder width, cables are generally the better choice.
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