Shoulders · Lateral raise
Cable Lateral Raise
The Cable Lateral Raise mainly trains your side delts. Also working: upper back.
One cable
Stable
How to do it
- Side-on to the machine, cable running in front of your body
- Raise your arm, almost straight, out to the side to shoulder height
- Lead with the elbow, pinky slightly up
- Lower very slowly: left first, then right
Coach’s tip
On the cable the tension stays on at the bottom too: no dumbbell can do that. Light weight, clean reps. Variation: run the cable behind your body, which stretches the shoulder a little more at the start.
Setup
Pulley
Pulley at the bottom
Grip
Single handle, one arm
Load
One cable
You need
Single handles
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (lateral raise). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Cable Lateral Raise work?
Mainly the side delts. The upper back help.
How do I set up the cable machine for the Cable Lateral Raise?
Pulley: Pulley at the bottom. Grip: Single handle, one arm.
What can I do instead of the Cable Lateral Raise?
For the same movement: Leaning Cable Lateral Raise, Crossover Cable Lateral Raise and Cuff Lateral Raise. In DCFT you swap with one tap.
DCFT
The Cable Lateral Raise in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.