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Shoulders

Cable Lateral Raise (No Attachment)

The Cable Lateral Raise (No Attachment) is a strength exercise on a cable machine for your shoulders. Share of the load in the Zulta muscle model: side delts 62%, front delts 12% and rear delts 10%.

Level: IntermediateEquipment: CableSingle-joint (isolation)Unilateral: one arm or leg at a time

How to do it

  1. Set a single pulley at the lowest position and remove any attachment.
  2. Stand side-on to the machine and pinch the cable just above the stopper ball with the hand farther away.
  3. Step out until the cable is taut, feet hip-width, free hand on the frame.
  4. Raise the arm out to the side until the upper arm is level with the floor.
  5. Lower slowly back in front of the hips, then switch sides after the set.

Tips

  • Holding the bare cable lets the hand sit lower and closer to the body, which many find smoother.
  • Use a light weight: the grip on the thin cable is the limit.

Common mistakes

  • Letting the cable slip through the fingers.
  • Swinging the torso to start the rep.
  • Raising the hand above the elbow.

Muscles worked by the Cable Lateral Raise (No Attachment)

  • Side delts Primary62%
  • Front delts Secondary12%
  • Rear delts Secondary10%
  • Upper traps Minor8%
  • Rotator cuff Stabilizer8%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Raising the arm out to the side is shoulder abduction, led by the lateral delt; front and rear heads assist, the upper traps help rotate the shoulder blade near the top, and the supraspinatus starts the movement from deep.

Cable Lateral Raise (No Attachment) alternatives

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Frequently asked questions

What muscles does the Cable Lateral Raise (No Attachment) work?

Mainly the side delts. The front delts and rear delts assist.

Is the Cable Lateral Raise (No Attachment) good for beginners?

The Cable Lateral Raise (No Attachment) is rated intermediate. If you are new, learn the Band Lateral Raise first and build up from there.

What is a good alternative to the Cable Lateral Raise (No Attachment)?

For example the Band Lateral Raise, Kettlebell Lateral Raise and Cable Lateral Raise. They train mostly the same muscles, some with different equipment.

Sources

  • Coratella et al. 2020, IJERPH 17(17):6015 (lateral raise variations and front raise)

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