Shoulders
Cross Body Cable Lateral Raise
The Cross Body 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%, rear delts 12% and front delts 10%.
How to do it
- Set a single pulley at the lowest position and clip on a single handle.
- Stand side-on and reach across your body to take the handle with the hand farther from the machine.
- Start with the working hand in front of the opposite hip, elbow slightly bent.
- Sweep the arm up and out across the body until the upper arm is level with the floor at your side.
- Lower slowly back across the body, then switch sides after the set.
Tips
- Starting across the body stretches the side delt and adds range at the bottom.
- Keep the torso square to the front, not turned toward the machine.
Common mistakes
- Rotating the torso to swing the arm up.
- Raising the hand above the elbow.
- Standing so close that the cable goes slack at the bottom.
Muscles worked by the Cross Body 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.
Starting behind or across the body lengthens the delt and brings the rear head in slightly. 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.
Cross Body Cable Lateral Raise alternatives
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Frequently asked questions
What muscles does the Cross Body Cable Lateral Raise work?
Mainly the side delts. The rear delts and front delts assist.
Is the Cross Body Cable Lateral Raise good for beginners?
The Cross Body Cable Lateral Raise 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 Cross Body Cable Lateral Raise?
For example the Behind the Back Cable Lateral Raise, Cable Lateral Raise (No Attachment) and Band 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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