Cable Lateral Raise

Which muscles does it train?

Equipment needed

How to perform it

Isolation work is usually trained in a higher rep range: 2 to 4 sets of 10 to 15 reps with 45 to 90 seconds of rest, performed under control.

Execution and technique cues

• Stand sideways to the cable stack with the cable crossing in front of your body to the far hand. Take a stable, shoulder-width stance and grip the handle with your outside hand.
• Keep a slight, fixed bend in the elbow throughout. Brace your core and avoid any lateral hip sway to isolate the medial deltoid.
• Raise the arm out to the side until the hand reaches shoulder height and the arm is parallel to the floor, with the hand tilted slightly downward as if pouring water from a cup.
• Lower the arm slowly back across the body under control, resisting the cable's pull all the way to the bottom to maintain tension at the start of each rep.

Common mistakes

• Raising the arm above shoulder height, which shifts the primary load from the medial deltoid to the upper trapezius.
• Leading with the thumb up (wrist supinated), which internally rotates the shoulder and increases anterior deltoid involvement. The pinky should lead slightly to maximize medial delt activation.
• Using body momentum to swing the weight up and letting the arm drop uncontrolled on the way down, removing the time under tension that drives adaptation.

Frequently asked questions

What is the advantage of a cable over a dumbbell for lateral raises?

A cable provides resistance throughout the full range of motion, including at the bottom where a dumbbell offers almost no load. This creates a more uniform stimulus across the entire arc of the movement.

Should I lean away from the cable machine during the exercise?

A slight lean of 10 to 15 degrees away from the stack can improve the starting angle and place the shoulder in a better position for abduction. Keep the lean constant and do not use it to generate momentum.

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