Shoulders · Lateral raise
Crossover Cable Lateral Raise
The Crossover Cable Lateral Raise mainly trains your side delts. Also working: upper back.
Both cables
Stable
How to do it
- Stand centered: left hand takes the right handle, right hand takes the left
- Cables cross in front of your body, hands in front of your hips
- Raise both arms out to the sides at the same time to shoulder height
- Lower very slowly, shoulders stay down
Coach’s tip
Saves time because both sides work at once, and the two pulls cancel each other out: you stand completely still. Grab one handle first, then the other; it’s fine if the cables rub against each other.
Setup
Pulley
Both pulleys at the bottom
Grip
Single handles, crossed over
Load
Both cables
Needs two cable towers
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 Crossover Cable Lateral Raise work?
Mainly the side delts. The upper back help.
How do I set up the cable machine for the Crossover Cable Lateral Raise?
Pulley: Both pulleys at the bottom. Grip: Single handles, crossed over.
Can I do the Crossover Cable Lateral Raise on a single cable tower?
Not like this. The Crossover Cable Lateral Raise needs both cables at once, so two towers. If you set up DCFT for one tower, the app leaves it out of your plan and uses exercises such as Cable Lateral Raise and Leaning Cable Lateral Raise instead.
What can I do instead of the Crossover Cable Lateral Raise?
For the same movement: Cable Lateral Raise, Leaning Cable Lateral Raise and Cuff Lateral Raise. In DCFT you swap with one tap.
DCFT
The Crossover 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.