The cable lateral raise is an isolation exercise that targets the deltoid muscles, particularly the lateral (middle) head. It is performed using a cable machine, which provides constant tension throughout the movement. This exercise helps build shoulder width and strength.
Also Works
TrapsTriceps
How to Perform
1
Stand with your feet shoulder-width apart and grasp the cable handles with an overhand grip.
2
Keep your arms straight and your core engaged.
3
Raise your arms out to the sides until they are parallel to the floor.
4
Pause for a moment at the top, then slowly lower your arms back down to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Position the cable at the lowest setting and stand sideways to the machine so the cable crosses behind or in front of your body for the best resistance curve.
•Lead the movement with your elbow, not your hand. Think about pushing your elbow up toward the ceiling.
•Stop at shoulder height. Going higher recruits the upper traps and reduces lateral delt isolation.
Common Mistakes
•Shrugging the shoulder up as you raise the arm, which activates the upper traps instead of the lateral delts.
•Using too much weight and swinging the cable up with body momentum rather than a controlled Lateral Raise.
•Raising the arm in front of the body instead of directly to the side, which shifts emphasis to the anterior delt.