Home Exercises Shoulders Cable Lateral Raise
Cable Lateral Raise

Cable Lateral Raise

Shoulders Full GymCableResistance Band
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Primary musclesShoulders
EquipmentFull Gym، Cable، Resistance Band
Level—
Suggested3 × 8–12

Overview

Cable Lateral Raise uses a low cable pulley and handle to lift your arm out to the side. It follows the same basic pattern as a dumbbell lateral raise, but the cable keeps resistance more consistent through the full range. Because it isolates the lateral deltoid, it supports shoulder shape and helps build balanced upper-body strength.

How to do it

  1. 1

    To begin

    Stand beside a cable machine with the pulley at its lowest position. Take the handle on the side opposite the pulley with the hand farthest from it, and keep your palm turned inward.

  2. 2

    Set your posture

    Brace your core, lift your chest, and let your shoulders stay down and relaxed. Keep a small bend in your elbow for the entire lift.

  3. 3

    Raise the weight

    Drive your arm out to the side until your elbow is level with your shoulder, and keep your wrist stacked with your elbow.

  4. 4

    Pause and lower

    Hold briefly at the top, then lower the handle slowly back to your side under control. Continue for the prescribed reps.

Form tips & common mistakes

Keep your traps relaxed and do not shrug your shoulders while lifting.

Initiate the rep with your elbow, not your hand, so you recruit the lateral delt.

Choose a lighter load and use a controlled tempo to avoid using momentum.

Benefits

Targets the lateral deltoid specifically: Helps create broader shoulders and a wider upper-body frame.

Provides constant tension: Unlike dumbbells, the cable doesn’t lose resistance at the top of the movement.

Reduces joint stress: Smooth resistance curve minimizes strain on the shoulder joint and connective tissues.

Improves shoulder symmetry: Can correct imbalances by training one side at a time.

Useful for bodybuilders and athletes: A staple in hypertrophy programs and shoulder prehab work.

Muscles worked

Target

Lateral Deltoid

Synergists

Deltoids (Anterior، Posterior)، Supraspinatus، Serratus Anterior، Trapezius

Muscles worked — Cable Lateral Raise

Alternatives & variations

Side Arm Raises

Side Arm Raises

Shoulders Full Gym
Leaning Single Arm Dumbbell Lateral Raise

Leaning Single Arm Dumbbell Lateral Raise

Shoulders Dumbbells
Dumbbell Lateral Raise

Dumbbell Lateral Raise

Shoulders Dumbbells
Seated Dumbbell Lateral Raise

Seated Dumbbell Lateral Raise

Shoulders Dumbbells
Two Arm Cable Lateral Raise

Two Arm Cable Lateral Raise

Shoulders Full Gym
Bent Arm Lateral Raise

Bent Arm Lateral Raise

Shoulders Dumbbells

Frequently asked questions

Can I do this exercise with both arms at once?

Yes, using dual cables allows simultaneous arm work, but may reduce focus on each side’s form.

Is this better than the dumbbell lateral raise?

Not necessarily better, but cable raises provide more consistent tension and a smoother resistance curve.

Should I train this to failure?

For hypertrophy goals, occasional sets to near failure are fine, but form must remain strict.

Where should I feel this working?

Primarily in the side of your shoulder—if you feel it in your traps, reduce weight and check your form.

How often should I train lateral raises?

You can include them 2–3 times per week, especially if your program targets shoulder growth or aesthetics.

Aurilx