How To Do A Cable Lateral Raise

The cable lateral raise is a side delt exercise where you stand beside a low pulley and raise one arm out to the side. Unlike dumbbells, the cable keeps tension on the shoulder even at the bottom of the movement.

Working one arm at a time also helps you focus on each side and fix imbalances, which makes this a favorite for building wider shoulders.

Cable Lateral Raise Quick Facts

Primary Muscles	Side delts
Secondary Muscles	Front delts, upper traps, supraspinatus
Equipment	Cable station with a single handle
Level	Beginner
Sets And Reps	3 sets of 12-20 reps per arm

How To Do A Cable Lateral Raise

1. Set a cable pulley at its lowest position and attach a single handle.
2. Stand sideways to the machine and grab the handle with your far hand so the cable crosses in front of your body.
3. Hold the machine with your other hand for balance.
4. Raise your arm out to the side, keeping a slight bend in your elbow, until it reaches shoulder height.
5. Pause briefly, then lower the handle slowly back across your body.
6. Finish all reps on one side, then switch.

Cable Lateral Raise Form Tips

• Use a light weight and move slowly.
• Lead with your elbow and keep your hand slightly below it at the top.
• Keep your shoulder down to stop the traps from taking over.
• Try running the cable behind your body for a different feel.

Common Mistakes To Avoid

• Leaning away to lift the weight. Swaying the torso cheats the movement.
• Shrugging. Keep your shoulder down and relaxed.
• Going too heavy. A heavy stack turns it into a body swing.
• Raising too high. Shoulder height is enough.

Muscles Worked

The side delt lifts the arm out to the side. The front delt and supraspinatus assist, and the upper traps help near the top of the movement.

Cable Lateral Raise Variations

• Lateral Raise: The dumbbell version.
• Cable Y-Raise: Raises both arms in a Y shape.
• Behind-The-Back Cable Lateral Raise: Changes the line of pull.
• Upright Row: A compound pull for the delts and traps.
• Face Pull: Targets the rear delts.

How Many Sets And Reps Should You Do?

Start with 3 sets of 12-20 reps per arm. Use a load you can move with clean form for every rep, and add weight or reps once the top of the range feels controlled for all sets.

Equipment For Cable Lateral Raises At Home

You need a cable that adjusts down to floor height. A single-side cable attachment for a rack works, and an all-in-one trainer with dual cables makes switching sides quick. For a closer look, read our Force USA G12 review.

Frequently Asked Questions

Are Cable Lateral Raises Better Than Dumbbell Lateral Raises?

Cables keep tension at the bottom where dumbbells do not, but both build the side delts well.

How Heavy Should Cable Lateral Raises Be?

Light enough for 12-20 controlled reps without swinging.

Should The Cable Be In Front Or Behind You?

Both work. In front is more common; behind changes the angle of resistance. Try each and keep what feels best.

More Exercise Guides

• How To Do A Face Pull
• How To Do An Arnold Press
• How To Do A Dumbbell Shoulder Press
• How To Do An Incline Dumbbell Press
• How To Do A Lateral Raise
• How To Do An Overhead Press

This guide is for general information only. Check with your doctor before starting a new exercise program, and stop if you feel pain. Read our medical disclaimer.