ZULTA
NL Join the waitlist

Shoulders

Incline Bench Cuffed Cable Lateral Raise

The Incline Bench Cuffed 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 strap an ankle cuff around the wrist of your top arm.
  2. Lie on your side on the bench with your back to the machine, the bottom arm resting on the pad.
  3. Clip the cable to the cuff so it runs across in front of your hips, and relax the hand.
  4. Raise the top arm up and out until it is in line with the shoulder, pointing about straight up.
  5. Lower slowly back in front of the hips, then switch sides after the set.

Tips

  • With the cuff the grip does not tire, so you can focus on the shoulder alone.
  • Lead with the elbow and keep the hand relaxed.

Common mistakes

  • Rolling backward on the bench to help the arm.
  • Clenching the fist and bending the wrist.
  • Rushing the lowering.

Muscles worked by the Incline Bench Cuffed 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 Cuffed Cable Lateral Raise alternatives

Same equipment

Different equipment

Easier

Make it easier

Similar exercises

Frequently asked questions

What muscles does the Incline Bench Cuffed Cable Lateral Raise work?

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

Is the Incline Bench Cuffed Cable Lateral Raise good for beginners?

The Incline Bench Cuffed 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 Cuffed Cable Lateral Raise?

For example the Incline Bench 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)

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

Join the waitlist