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Shoulders

Incline Bench Cable Lateral Raise

The Incline Bench 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 65%, 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 an incline bench to about 45 degrees beside a low pulley and clip on a single handle.
  2. Lie on your side on the bench with your back to the machine, the bottom arm resting on the pad.
  3. Take the handle with the top hand so the cable runs across in front of your hips.
  4. Raise the top arm up and out until it points about straight up, in line with the shoulder.
  5. Lower slowly back in front of the hips, then switch sides after the set.

Tips

  • The incline shifts the hardest part of the raise to the start, where standing raises are easy.
  • Keep the elbow slightly bent and the hand no higher than the elbow.

Common mistakes

  • Rolling the torso backward to help the arm up.
  • Letting the cable pull the arm down fast.
  • Using so much weight that the elbow bends into a row.

Muscles worked by the Incline Bench Cable Lateral Raise

  • Side delts Primary65%
  • Front delts Secondary12%
  • Rear delts Secondary10%
  • Rotator cuff Stabilizer8%
  • Upper traps Minor5%

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.

Leaning shifts peak tension toward the stretched position and away from the traps. 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.

Incline Bench Cable Lateral Raise alternatives

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Frequently asked questions

What muscles does the Incline Bench Cable Lateral Raise work?

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

Is the Incline Bench Cable Lateral Raise good for beginners?

The Incline Bench Cable Lateral Raise is rated intermediate. If you are new, learn the Machine Lateral Raise first and build up from there.

What is a good alternative to the Incline Bench Cable Lateral Raise?

For example the Incline Bench Cuffed Cable Lateral Raise, Lean Away Cable Lateral Raise and Incline Side Lying 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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