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Cable Lateral Raise

Difficulty: ⭐ Beginnerpush

Home Setup

Anchor a resistance band at floor level to a sturdy furniture leg or door anchor, then perform the same lateral raise motion while standing on the opposite side

resistance banddoor anchor or furniture legtowel for padding

💡 Pro tip: Step further away from the anchor point to increase tension, mimicking the progressive resistance of a cable machine

Gym Setup

Set cable pulley to lowest position, attach D-handle, stand sideways to machine with working arm furthest from pulley, grasp handle across body

Safety: Start with light weight to master the movement pattern and avoid using momentum or excessive body lean which can strain the lower back

💪 Muscles Worked

Lateral DeltoidAnterior DeltoidSupraspinatusUpper TrapeziusSerratus Anterior

⭐ Why This Exercise?

Cable lateral raises provide constant tension throughout the entire range of motion, making them superior for hypertrophy compared to dumbbell variations where tension drops at the top. The adjustable resistance angle allows for precise targeting of the lateral deltoid, creating the coveted shoulder width and cap development essential for bodybuilding aesthetics.

Make It Easier

Regressions for building up strength

1. Seated Cable Lateral Raise

cable machine + bench + D-handle

Eliminates lower body involvement and reduces ability to use momentum, making it easier to maintain strict form

2. Resistance Band Lateral Raise

resistance band

Provides lighter, more controllable resistance with variable tension that's easier on the joints

3. Partial Range Cable Lateral Raise

cable machine + D-handle

Reduces range of motion to focus on the strongest portion of the movement while building strength and control

Make It Harder

Progressions for advanced athletes

1. Cable Lateral Raise with Pause

cable machine + D-handle

Adding a 2-3 second pause at the top increases time under tension and eliminates momentum

2. Leaning Cable Lateral Raise

cable machine + D-handle + stable support to hold

Leaning away from the cable increases the stretch on the lateral deltoid and extends the effective range of motion

3. Double Cable Lateral Raise

cable machine with dual pulleys + two D-handles

Using both arms simultaneously with crossed cables increases total volume and coordination demands

↕️ Similar Movements

Dumbbell Lateral Raise
Free weight variation with different resistance curve, less tension at top but allows for greater stretch at bottom
Cable Front Raise
Same cable setup but targets anterior deltoid through shoulder flexion instead of abduction
Cable Rear Delt Fly
Completes the deltoid trilogy by targeting posterior head with similar cable mechanics
Upright Cable Row
Compound movement that includes shoulder abduction but adds elbow flexion and more trap involvement
Machine Lateral Raise
Fixed path alternative that provides similar constant tension with more stability and support

Form Checklist

✓Lead with your elbow, not your hand, keeping a slight bend in the elbow throughout
✓Raise your arm until it's parallel to the floor or slightly above, creating a 'pouring water' motion
✓Control the descent slowly, taking 2-3 seconds to return to starting position
✓Keep your torso stable and avoid leaning away from the cable during the lift
✓Maintain a neutral wrist position without excessive flexion or extension

Common Mistakes

  • •Using too much weight and compensating with body English, shoulder shrugging, or momentum
  • •Raising the arm too high (above shoulder level) which shifts tension to the upper traps
  • •Internally rotating the shoulder and leading with the thumb, which reduces lateral deltoid activation
  • •Standing too close to the cable machine, reducing the effective resistance angle
  • •Dropping the weight too quickly on the eccentric, missing out on crucial muscle-building tension

📈 When to Progress

Progress when you can complete 3-4 sets of 12-15 controlled reps with perfect form, minimal body movement, and a strong mind-muscle connection in the lateral deltoid, while maintaining a 2-second eccentric on every rep