Shoulders
Cable Lateral Raise
The Cable Lateral Raise 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%.
Also known as: cable lateral, cable lateral raise (handle), cable side raise
How to do it
- Set a single pulley at the lowest position and clip on a single handle.
- Stand side-on to the machine and take the handle with the hand farther away, the cable crossing in front of your body.
- Hold the frame with the free hand, feet hip-width and torso upright.
- Raise the arm out to the side until the upper arm is level with the floor.
- Lower slowly until the hand is back in front of the hips, then switch sides after the set.
Tips
- The cable keeps tension at the bottom, so start each rep without a swing.
- Stop at shoulder height and keep the hand no higher than the elbow.
Common mistakes
- Bending the elbow more and more to lift heavier.
- Leaning the body away from the machine to swing the handle up.
- Shrugging the shoulder toward the ear.
Muscles worked by the Cable Lateral Raise
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 alternatives
Same equipment
Different equipment
Make it harder
- Cable Lateral Raise (No Attachment)
- Double Cable Lateral Raise
- Seated Cable Lateral Raise
- Behind the Back Cable Lateral Raise
Similar exercises
Frequently asked questions
What muscles does the Cable Lateral Raise work?
Mainly the side delts. The front delts and rear delts assist.
Is the Cable Lateral Raise good for beginners?
Yes. The Cable Lateral Raise is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Cable Lateral Raise?
For example the Band Lateral Raise, Kettlebell Lateral Raise and Lateral Raise. They train mostly the same muscles, some with different equipment.
How do you make the Cable Lateral Raise harder?
Add weight or reps, or move on to the Cable Lateral Raise (No Attachment) and Double Cable Lateral Raise.
Sources
- Coratella et al. 2020, IJERPH 17(17):6015 (lateral raise variations and front raise)
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