Cable Lateral Raise tutorial
The cable lateral raise is a one-arm exercise where you lift the cable handle from low in front of your body out to the side and up. The cable keeps constant tension on the side delts through the whole range, especially at the start. It suits beginners and anyone looking to build shoulder width.
How to perform
- Set the pulley at the lowest position and stand side-on to the machine.
- Grab the handle with the hand farthest from the machine so the cable crosses in front of your body.
- Hold the machine with your other hand for balance and brace your core.
- With a slight bend in the elbow, raise your arm out to the side up to shoulder height.
- Pause briefly at the top.
- Lower your arm slowly under control and switch sides after your reps.
Breathing: Exhale as you raise the arm and inhale as you lower it.
Key tips
- Keep the elbow slightly higher than the wrist to target the side delt.
- Keep your shoulder down and away from your ear.
- Use a light weight and focus on full control.
Common mistakes
- Raising the arm above shoulder height
- Swinging the body to lift the weight
- Shrugging the shoulder up and letting the traps take over
Safety: People with shoulder pain or impingement should keep the range below shoulder height and use a very light weight.
ShouldersPrimary muscle
CableEquipment
BeginnerLevel
GymLocation
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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