Cable Lateral Raise
The cable lateral raise lifts a single handle from a low pulley out to the side, one arm at a time. It works the side (lateral) deltoid, and the cable keeps tension on the muscle at the bottom of the raise, where a dumbbell goes slack.
Also called: Cable Side Raise, Standing Cable Lateral Raise, Low-Pulley Lateral Raise · Equipment: cable · Pattern: push
Step by step
- Set a single handle on a low pulley. Stand side-on to the machine and hold the handle in the hand farther from it, so the cable runs across the front of your body.
- Stand tall with your feet hip-width apart and hold the column with your free hand. Start with the handle in front of your opposite hip, the cable taut and a slight bend in your working elbow.
- Brace your trunk and set your shoulder down away from your ear.
- Raise your arm out to the side, leading with your elbow, until your hand reaches shoulder height. Keep the arm in line with your body or just in front of it.
- Pause briefly at shoulder height, with your hand neutral and your thumb pointing forward.
- Bring the arm back across your body slowly to the start, keeping the cable taut.
- Finish the reps, then turn around and work the other arm.
- Lead with your elbow
- Raise to shoulder height
- Shoulder down, no shrug
- Hand neutral, thumb forward
- Torso still, hold the column
- Control the cable back across
In VALDA, these cues are one tap away on the exercise while you train.
What it trains
| Muscle | Role | Evidence |
|---|---|---|
| Lateral deltoid | Prime mover | C |
| Anterior deltoid | Secondary | C |
| Posterior deltoid | Secondary | C |
| Trapezius: upper | Secondary | C |
| Rotator cuff | Stabiliser | C |
Evidence grades: A = strong research base · B = good · C = limited · D = coaching consensus.
What goes wrong, and the fix
Shrugging
Fix: Keep your shoulder down away from your ear through the whole rep.
Swinging the torso
Fix: Hold the column, brace and use a weight you can raise without leaning.
Raising above shoulder height
Fix: Raise until your hand reaches shoulder height, then bring it back down.
Rotating the thumb down
Fix: Keep your hand neutral, with your thumb pointing forward.
Arm drifting forward
Fix: Keep the arm moving out to the side, in line with your body.
Letting the cable snap back
Fix: Bring the arm back slowly, keeping the cable taut.
What the research says
Muscle growth · first choiceRehab & prehabGeneral fitnessEndurance
- Cable or dumbbell — An 8-week trial in trained lifters found cable and dumbbell lateral raises produced similar side-deltoid growth when sets were taken to failure. The cable keeps tension at the bottom of the raise, where the dumbbell goes slack.
- Hand position — An EMG study in bodybuilders found a neutral hand gave the highest side-deltoid activity, while turning the thumb down shifted activity towards the rear deltoid.
- Rep ranges and effort — Research finds muscle growth is similar across a wide range of loads when sets are taken close to failure, with a flattening return as sets approach failure.
- Volume and frequency — Research links more weekly sets for a muscle to more growth, with diminishing returns, and training a muscle about twice a week has been associated with more growth than once.
Swap it mid-workout
- Cable Y-Raise
- Dumbbell Lateral Raise
- Lu Raise
- Plate Lateral Raise
- Lateral Raise Machine
- Leaning Cable Lateral Raise
With VALDA Pro, FLEX offers alternatives like these when you swap an exercise mid-workout.
Log the cable lateral raise in VALDA, with these cues one tap away while you train and your history for it in one place.
General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.