Shoulders
Lean Away Cable Lateral Raise
The Lean Away 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%.
Also known as: leaning lateral raise
How to do it
- Set a single pulley at the lowest position and clip on a single handle.
- Stand side-on, grip the frame with the near hand and take the handle with the far hand.
- Set your feet close to the machine and lean away on the straight near arm, about 15 to 20 degrees.
- Raise the working arm out to the side until the upper arm is level with the floor.
- Lower slowly back in front of the hips, then switch sides after the set.
Tips
- Lean from the ankles so the body stays straight, not bent at the waist.
- Pause briefly at the top before lowering.
Common mistakes
- Pulling on the frame to throw the arm up.
- Shrugging the working shoulder.
- Changing the lean angle during the set.
Muscles worked by the Lean Away 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.
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.
Lean Away Cable Lateral Raise alternatives
Same equipment
Different equipment
Easier
Make it easier
Similar exercises
- Behind the Back Cable Lateral Raise
- Cable Lateral Raise
- Cable Lateral Raise (Cuff)
- Cable Lateral Raise (No Attachment)
Frequently asked questions
What muscles does the Lean Away Cable Lateral Raise work?
Mainly the side delts. The front delts and rear delts assist.
Is the Lean Away Cable Lateral Raise good for beginners?
The Lean Away 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 Lean Away Cable Lateral Raise?
For example the Incline Bench Cable Lateral Raise, Incline Bench Cuffed 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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