Cable Isolateral Lateral Raise
The Cable Isolateral Lateral Raise primarily works the Lateral Deltoid, with secondary activation of the Anterior Deltoid, Serratus Anterior, Supraspinatus, Trapezius (Lower), Trapezius (Middle) and stabilizer support from the Levator Scapulae, Trapezius (Upper), Wrist Extensors. It is a cable isolation exercise at intermediate difficulty.
The Cable Isolateral Lateral Raise is an intermediate isolation exercise performed with cable, following a abduction movement pattern. It primarily targets the Lateral Deltoid, with secondary engagement of the Anterior Deltoid, Serratus Anterior, Supraspinatus, Trapezius (Lower), Trapezius (Middle). This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A cable isolation pull exercise targeting the Lateral Deltoid.
| Equipment | Cable |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Abduction |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Lateral Deltoid |
| Secondary | Anterior Deltoid, Serratus Anterior, Supraspinatus, Trapezius (Lower), Trapezius (Middle) |
Muscles Worked
The Lateral Deltoid is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Anterior Deltoid, Serratus Anterior, Supraspinatus, Trapezius (Lower), and Trapezius (Middle) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Levator Scapulae, Trapezius (Upper), Wrist Extensors act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Lateral Deltoid (shoulders)
Secondary Muscles
- Secondary Muscle Anterior Deltoid (shoulders)
- Secondary Muscle Serratus Anterior (chest)
- Secondary Muscle Supraspinatus (back)
- Secondary Muscle Trapezius (Lower) (back)
- Secondary Muscle Trapezius (Middle) (back)
Stabilizer Muscles
- Stabilizer Muscle Levator Scapulae (neck)
- Stabilizer Muscle Trapezius (Upper) (back)
- Stabilizer Muscle Wrist Extensors (forearms)
How to Perform
Preparation
- With low pulleys to each side, grasp left stirrup with right hand and right stirrup with left hand.
- Stand upright.
Execution
- With elbows slightly bent, raise arms to sidesuntil elbows are shoulder height.
- Lower and repeat.
Comments
- Maintain fixed slightly bent elbow position throughout exercise.
- Height of cable pulley may be adjusted to mid-thigh height to increase load throughout initial range of motion while decreasing it near terminal range of motion.
- Stirrup is raised byshoulder abduction, notexternal rotation.
- Also see Cable Lateral Raise performed withpulleys very close together.
Tips & Common Mistakes
- Lead with your heel rather than your toes to maximize hip abductor engagement.
- Avoid leaning your torso to compensate — keep it upright throughout.
- Control the return; don't let the resistance pull you back quickly.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Lateral Deltoid) and can be substituted based on your equipment or variation preferences.
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