Cable Lateral Raise
The lateral raise with tension from the very first inch: the cable loads your side delt at the bottom, where dumbbells don't.
Also known as: single-arm cable lateral raise, cable side raise
- Level
- Intermediate
- Equipment
- Cable Machine
- Type
- Isolation
How to do it
- Set the pulley at its lowest point and take the handle in your far hand.
- Stand side-on to the machine with the cable crossing in front of or behind your body.
- Raise your arm out to the side, elbow slightly bent, to shoulder height.
- Lower slowly without letting the stack touch down, then repeat.
Form cues
- Lead with your elbow, just like with dumbbells.
- Leaning slightly away from the machine adds range.
- Go light; cables feel heavier than the number suggests.
Common mistakes
- Twisting your torso to help: your obliques take over.
- Raising above shoulder height: your traps take over.
- Dropping your arm: control the lowering.
Sets and reps
3-4 sets of 12-20 reps per side with 60 seconds of rest.
Variations
Same movement, different equipment. Pick based on what you have and what you want from cable lateral raises.
Dumbbell lateral raise
The classic version with peak tension at the top.
How to do it
- Stand holding dumbbells at your sides.
- Raise the dumbbells out to the sides until arms are parallel to the floor.
- Lower under control.
- Primary
- Side Delts
- Secondary
- Front Delts
FAQ
Cable or dumbbell lateral raises?
Cables keep tension throughout; dumbbells load mostly at the top. Combining them is the most complete approach.
Cable in front of or behind your body?
Both work. Behind your body often feels better on the shoulder and hits the side delt a bit more.
How heavy should I go?
Very light: a weight you can lift for 12-20 reps without twisting.
What muscles do cable lateral raises work?
They mainly work the side delts, with help from the front delts and the traps.
Add cable lateral raises to your next workout
Log your sets and weights, and see how each muscle progresses in the app.
