Strength Training · Bodybuilding
Cable Lateral Raise
The cable lateral raise trains the side of your shoulder by lifting one arm out to the side against cable resistance. The cable keeps tension on your arm throughout the movement.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Attach a single handle to the lowest pulley setting.
- Stand sideways with your working shoulder farther from the pulley.
- Grasp the handle with your outside hand, with the cable passing in front of your body.
- Step away until the cable is taut with your hand in front of your opposite thigh.
- Set a slight bend in your working elbow.
- Raise your arm out to the side, slightly forward of your torso, to a comfortable height no higher than your shoulder.
- Lower the handle slowly back across the front of your thighs.
Form cues
- Keep your neck long.
- Keep your wrist straight.
- Exhale as you lift.
Common mistakes
- Swinging or leaning to liftKeep your torso still so the movement comes from your shoulder.
- Turning the raise into a curlMaintain the same slight elbow bend throughout the repetition.
- Turning your thumb downwardKeep your thumb pointing forward or slightly upward rather than pouring the handle downward.
Safety
Excessive weight or jerking the handle can strain your shoulder. Letting the cable pull your arm back abruptly can also stress the joint.
- Start with a light load you can move smoothly.
- End the set when you can no longer control the lowering phase.
- Step toward the pulley before releasing the handle to remove cable tension.
If you have shoulder pain or a recent shoulder injury, use a lighter, shorter-range version or seek advice from a physiotherapist before adding load.
Muscles worked
Primary muscles
Equipment
- Cable Column
- Single Cable Handle
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 1 min
Complete the prescribed reps on each side, using a weight that leaves about two controlled reps in reserve.