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 | 45-60 sec |
| General fitness | 2-3 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. 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?
Yes. The Cable Lateral Raise is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength or mobility. Start with a weight or resistance level where you can complete every rep with good form, and only add load once that feels controlled.
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 cable-machine for the Cable Lateral Raise?
The Overhead Barbell Press targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have cable-machine available.
See the Overhead Barbell PressRelated exercises
Learn more
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