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Shoulders

Double Cable Lateral Raise

The Double 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%.

Level: IntermediateEquipment: CableSingle-joint (isolation)

How to do it

  1. Set both pulleys of a cable crossover at the lowest position and clip a single handle to each.
  2. Cross the cables: take the left handle in your right hand and the right handle in your left hand.
  3. Stand centred with feet hip-width, hands crossed in front of your hips, elbows slightly bent.
  4. Raise both arms out to the sides until the upper arms are level with the floor.
  5. Lower slowly back to the crossed start.

Tips

  • Raise both arms at the same speed so the body stays centred.
  • Keep the shoulders down and lead with the elbows.

Common mistakes

  • Leaning back or rocking to start each rep.
  • Letting one side rise faster than the other.
  • Lifting the hands above shoulder height.

Muscles worked by the Double Cable Lateral Raise

  • 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.

Two arms at once. 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.

Double Cable Lateral Raise alternatives

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Frequently asked questions

What muscles does the Double Cable Lateral Raise work?

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

Is the Double Cable Lateral Raise good for beginners?

The Double 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 Double Cable Lateral Raise?

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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