Shoulders · Shoulder abduction
Cable Lateral Raise
The cable lateral raise is a side-delt isolation exercise where you stand beside a low pulley and lift the handle out to the side until your arm is parallel to the floor. Unlike dumbbells, the cable loads the delt at the bottom of the rep as well as the top, giving constant tension through the full arc.
Also known as: Single arm cable lateral raise, Cable side raise, Low pulley lateral raise
- Muscle group
- Shoulders
- Movement pattern
- Shoulder abduction
- Type
- Isolation
- Equipment
- Cable machine, Single handle
- Difficulty
- Beginner
What muscles does the cable lateral raise work?
Primary movers
- Lateral deltoid
Assisting muscles
- Anterior deltoid
- Supraspinatus
- Trapezius (upper)
The lateral deltoid lifts the arm out to the side. It is the muscle that gives the shoulders their width, and it responds well to higher-rep work.
With dumbbells there is almost no load on the delt at the bottom of the rep, because the weight hangs straight down. A low cable crosses your body, so the line of pull is angled and the delt works from the start.
The supraspinatus, a rotator cuff muscle, helps start the lift, and the upper traps help if you shrug. Keeping your shoulder down keeps the work on the delt.
Because the muscle is small, the load needs to be light. Heavy cable raises tend to become momentum-driven swings.
How to do the cable lateral raise
Setup
- 1
Attach a single handle to the low pulley.
- 2
Stand sideways to the machine, with the cable crossing in front of you.
- 3
Hold the handle with the hand furthest from the machine.
- 4
Keep a slight bend in your elbow and stand tall.
Execution
- 1
Raise your arm out to the side, leading with your elbow.
- 2
Lift until your arm is parallel to the floor.
- 3
Pause briefly at the top.
- 4
Lower slowly, keeping tension on the cable.
- 5
Keep your torso still and your shoulder down.
- 6
Complete all reps, then switch arms.
Common cable lateral raise mistakes
Shrugging
Raising the shoulder takes the load off the delt and puts it on the traps.
The fix: Keep your shoulder down and think of lifting your elbow.
Swinging
Leaning and heaving the cable up uses momentum.
The fix: Lower the weight, stand tall and slow the tempo.
Leading with the wrist
Raising the hand above the elbow reduces delt work.
The fix: Keep your elbow slightly above your wrist as you lift.
Lifting too high
Going far above parallel brings in the traps and pinches the shoulder.
The fix: Stop when your arm is level with your shoulder.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Hypertrophy | 3–4 | 12–20 | Light, 1–2 RIR | 45–60 s |
| Endurance | 2–3 | 20–25 | Very light | 30–45 s |
| Beginner | 2–3 | 12–15 | Light | 60 s |
Side delts recover quickly, so two or three sessions a week works well. Go for high reps, a slow lowering phase and a one-second pause at the top. Add weight in the smallest increments, as even one plate is a big jump on this lift.
Running the cable lateral raise in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayCable Lateral Raise variations and alternatives
Lateral Raise
AlternativeThe dumbbell version, easy to set up anywhere.
Lateral Raise Machine
AlternativeA guided machine with a fixed arc.
Cable Front Raises
AlternativeThe same set-up for the front delts.
Dumbbell Upright Row
AlternativeA compound pull that trains the side delts and traps.
Face Pull
AlternativeA cable exercise for the rear delts.
Frequently asked questions
Are cable lateral raises better than dumbbell lateral raises?
They keep tension on the delt at the bottom of the rep, which dumbbells do not. Many lifters find they feel the muscle more, though both build the side delts.
Which arm should I use?
The arm furthest from the machine, so the cable crosses your body. That gives the best line of pull for the side delt.
How heavy should cable lateral raises be?
Light, around 2.5 to 10 kg for most people. If you swing or shrug, reduce the weight.
How many reps should I do?
12 to 20 reps works well for the side delts, with slow control on every rep.
Can I do them with a band?
Yes. A band anchored low gives a similar curve of resistance, which is a convenient home option.
Hercules tracks every cable lateral raise you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play