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Shoulders

Seated Cable Lateral Raise

The Seated 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)Unilateral: one arm or leg at a time

How to do it

  1. Set a single pulley at its lowest position and clip on a single handle.
  2. Place an upright bench side-on to the machine and sit down with the working arm on the side farther from the pulley.
  3. Take the handle so the cable runs across the front of your hips, feet flat and back tall.
  4. Raise the arm out to the side until the upper arm is level with the floor.
  5. Lower under control until the hand is back in front of the hip, then switch arms after the set.

Tips

  • Sitting takes the legs out, so keep the torso still and let the shoulder do the work.
  • Keep a slight bend in the elbow and lead with it.
  • Pause for a moment at shoulder height.

Common mistakes

  • Leaning the torso away from the machine to move the weight.
  • Turning the palm up and lifting with the front of the shoulder.
  • Letting the cable yank the arm back down.

Muscles worked by the Seated 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.

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.

Seated Cable Lateral Raise alternatives

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Frequently asked questions

What muscles does the Seated Cable Lateral Raise work?

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

Is the Seated Cable Lateral Raise good for beginners?

The Seated 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 Seated 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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