How to Do the Cable Lateral Raise
The cable lateral raise lifts your arm out to the side against a low cable, which keeps tension on your side delts at the bottom where dumbbells go slack. It suits lifters wanting wider shoulders and smoother resistance than free weights give.
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Muscles worked
Primary
- Shoulders
Secondary
- None to speak of
How to do the Cable Lateral Raise
- 1
Attach a single handle to a low pulley and stand sideways to the stack.
- 2
Grab the handle with the far hand, with the cable crossing in front of your body.
- 3
Stand tall with a slight bend in your elbow.
- 4
Raise your arm out to the side until it reaches about shoulder height.
- 5
Pause briefly at the top.
- 6
Lower the handle slowly against the cable's pull.
- 7
Finish your reps, then switch sides.
Form cues to remember
- Lead with your elbow
- Raise to shoulder height
- Don't lean or swing
- Lower slowly
Cable Lateral Raise video tutorial
Common mistakes
Swinging with your body
Lower the weight and brace your core.
Shrugging
Keep your shoulder down so your side delt does the lifting.
Raising too high
Stop at about shoulder height.
Letting the cable pull you
Stay braced and control the lowering.
Sets and reps
| Muscle growth | 3–4 sets of 10–15 reps per arm, 45–60 seconds rest |
|---|---|
| Endurance | 2–3 sets of 15–20 reps per arm with a light load |
Keep the weight light enough that you do not swing or shrug. Skip it if raising your arm to the side pinches your shoulder.
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Cable Lateral Raise FAQ
Cable lateral raise vs dumbbell lateral raise?
Cables keep tension on your delts through the whole range, including the bottom. Dumbbells are hardest at the top.
How heavy should I go on the cable lateral raise?
Light. Choose a weight you can lift for 10–15 strict reps without leaning.
What muscles does the lateral raise work?
It works your side delts, with your traps and upper back assisting. Heavy weights tend to shift work to your traps.
