Shoulders · Lateral raise
Leaning Cable Lateral Raise
The Leaning Cable Lateral Raise mainly trains your side delts. Also working: upper back.
One cable
Stable
How to do it
- Feet close to the tower, inside hand grips the frame at shoulder height
- Lean away to the side with your holding arm straight
- Raise your outside arm out to the side to shoulder height
- Lower very slowly, then switch sides
Coach’s tip
The lean puts the shoulder under tension right from the start and lengthens the range. The frame holds you: swinging the weight up becomes practically impossible. The cable can run in front of or behind your body.
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 Leaning Cable Lateral Raise work?
Mainly the side delts. The upper back help.
How do I set up the cable machine for the Leaning Cable Lateral Raise?
Pulley: Pulley at the bottom. Grip: Single handle, one arm.
What can I do instead of the Leaning Cable Lateral Raise?
For the same movement: Cable Lateral Raise, Crossover Cable Lateral Raise and Cuff Lateral Raise. In DCFT you swap with one tap.
DCFT
The Leaning 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.