Cable Lateral Raise
A cable variation of the lateral raise that keeps constant tension on the side delts through the full range of motion.
Equipment: Cable machine
How to do it
- 1Set the pulley to its lowest position and stand sideways to the machine, holding the handle in the hand farthest from the stack.
- 2Keeping a slight bend in your elbow, raise your arm out to the side until it reaches roughly shoulder height.
- 3Lower the handle back down with control, resisting the pull of the cable.
Common mistakes
- Leaning away from the machine to help swing the weight up instead of lifting with the shoulder.
- Raising the arm above shoulder height, which adds strain without added muscle benefit.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 2-3 | 8-12 | 60-90 sec |
| Build muscle | 2-3 | 10-15 | 60-90 sec |
| General fitness | 2-3 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Cable Lateral Raise safe for beginners?
Generally, yes. The Cable Lateral Raise is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength, mobility, or technique. Start with a version you can control throughout, whether that means a lighter weight, an easier variation, or a shorter hold, progress gradually, and stop if something hurts beyond normal muscle effort.
What muscles does the Cable Lateral Raise work?
The primary mover is your shoulders. As a push movement, it also involves your triceps and upper chest.
What can I substitute if I don't have a cable machine for the Cable Lateral Raise?
The Dumbbell Lateral Raise trains the same muscle with a similar movement, so it's a reasonable swap if you don't have a cable machine available. The loading won't match exactly, so expect to adjust the weight or reps.
See the Dumbbell Lateral RaiseRelated exercises
Learn more
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