Cable Lateral Raise
The Cable Lateral Raise primarily works the Lateral Deltoid, with secondary activation of the Anterior Deltoid, Supraspinatus, Trapezius (Upper) and stabilizer support from the Erector Spinae, External Obliques, Rectus Abdominis, Transverse Abdominis. It is a cable isolation exercise at beginner difficulty.
The Cable Lateral Raise is an beginner isolation exercise performed with cable, following a vertical push movement pattern. It primarily targets the Lateral Deltoid, with secondary engagement of the Anterior Deltoid, Supraspinatus, Trapezius (Upper). As a unilateral push, each side is trained independently for balanced development.
Single-arm cable lateral raise with continuous tension providing side shoulder isolation.
| Equipment | Cable |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Vertical Push |
| Force | Push |
| Laterality | Unilateral |
| Primary | Lateral Deltoid |
| Secondary | Anterior Deltoid, Supraspinatus, Trapezius (Upper) |
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, Supraspinatus, and Trapezius (Upper) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Erector Spinae, External Obliques, Rectus Abdominis, and 1 other muscles 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 Supraspinatus (back)
- Secondary Muscle Trapezius (Upper) (back)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
How to Perform
Preparation
- Stand or sit with upright posture.
- Attach appropriate handle to cable pulley.
- Grasp handle and face machine.
Execution
- Press weight overhead until arms are fully extended.
- Lower weight back to shoulder level under control.
- Repeat.
Comments
- Perform equal reps on each side.
Tips & Common Mistakes
- Keep your core tight and avoid excessive lumbar extension to protect your lower back.
- Don't fully lock out your elbows at the top — maintain a slight bend for joint safety.
- Control the eccentric phase; lowering slowly builds more strength over time.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| 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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