Cable Lateral Raise
CableStrength
The Cable Lateral Raise is a strength exercise performed on a cable machine, where you stand sideways to a low pulley and raise the handle outward to shoulder height with a slight elbow bend, isolating the lateral deltoids through constant cable tension. Its primary purpose is to build shoulder width and strength by targeting the medial deltoids, with secondary engagement of the trapezius and supraspinatus. It's ideal for bodybuilders, athletes seeking balanced deltoid development, and anyone addressing shoulder imbalances, requiring just a cable machine with an ankle strap or handle.
How to Perform Cable Lateral Raise
- 1Attach a single handle to the low pulley of the cable machine and select a light weight. Stand facing away from the machine with your right side closest to it, feet shoulder-width apart.
- 2Grab the handle with your right hand, palm facing your body, and step forward slightly with your left foot for stability. Extend your right arm fully downward, keeping a slight bend in the elbow.
- 3Position your right arm straight down along your side, with tension on the cable. Engage your core and keep your torso upright, shoulders relaxed.
- 4Inhale to prepare, then exhale as you raise your right arm out to the side in a wide arc, leading with your elbow until your arm reaches shoulder height (parallel to the floor).
- 5Pause briefly at the top, squeezing your shoulder without shrugging, then inhale as you slowly lower the handle back to the starting position under control.
- 6Complete all reps on the right side, then switch sides by facing the opposite direction and repeating with your left arm.
- 7Key form tips: Keep a slight bend in the elbow throughout (no locking out); avoid swinging or using momentum—movement should come from the shoulder; maintain a neutral spine and don't lean away from the cable; if you feel strain in your lower back, reduce weight or widen stance. Common mistake: shrugging shoulders toward ears—keep them down and back.
