What muscles does the Cable Lateral Raise work?

Primary

Secondary

Traps

Stabilizers

Why This Exercise Works

Cable lateral raises provide tension throughout the entire range of motion, including the bottom where dumbbells provide none. This constant tension may enhance hypertrophy by eliminating rest points within the rep. The cable angle also allows different resistance profiles depending on setup.

When to Use the Cable Lateral Raise

Use cable lateral raises when dumbbell laterals feel too easy at the bottom or when you want continuous tension for hypertrophy. They work well paired with dumbbell laterals as a superset—dumbbells for the stretch, cables for constant tension. Position them after pressing movements in your shoulder workout.

How many sets and reps of Cable Lateral Raise should you do?

Recommendation: 3-4 sets of 12-15 reps per arm. Rest 45s.

Muscle Growth

12-15 reps per arm

Rest 90s-2min

Strength

8-10 reps

Rest 2-3min

Endurance

15-20 reps per arm

Rest 60s

Where to Use in Your Workout

Include in shoulder isolation work after pressing movements. The constant tension allows high-rep sets that create significant metabolic stress for hypertrophy.

Sample Workout Blocks

Week 1: 3x15/arm @ RPE 7 | Week 2: 3x18/arm @ RPE 7 | Week 3: 4x15/arm @ RPE 8 | Week 4 (deload): 2x15/arm @ RPE 6

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Reviewed June 2026

Cable Lateral Raise

ShouldersCableBeginnerIsolation

Save

Primary

Shoulders

Secondary

Traps

Equipment

Cable

Difficulty

Beginner

Type

Pull

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The cable lateral raise maintains constant tension on your side delts from the bottom of each rep to the top—something dumbbells cannot do. This uninterrupted loading creates more time under tension per rep. The cable angle also lets you work your delts at different resistance curves depending on your body position.

Coaching Note

Stand far enough from the cable so there's tension even at the bottom. Lead with your pinky, not your thumb, to better isolate the side delt. Keep your elbow slightly bent but locked at that angle—any straightening or bending shifts work away from your delts.

What muscles does the Cable Lateral Raise work?

Primary

Side shoulders

Secondary

Traps

Stabilizers

Core

Why This Exercise Works

Browse all shoulders exercises

Also targets: traps

See where Cable Lateral Raise fits in your weekly plan

We slot it into the right day with sets, reps, and progression you can follow.

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Step-by-step: Cable Lateral Raise

1
Set the cable at the lowest position.
2
Stand sideways to the machine.
3
Grip the handle with the far hand.
4
Keep a slight bend in your elbow.
5
Raise your arm out to the side.
6
Lower with control for optimal results.

What are the best tips for the Cable Lateral Raise?

Constant cable tension throughout.

Don't lean away from the cable.

Control the weight for optimal results.

Lead with your elbow.

When to Use the Cable Lateral Raise

What are common Cable Lateral Raise mistakes to avoid?

Leaning away to cheat.

Using too much weight.

Raising too high for optimal results.

Who should do the Cable Lateral Raise?

Lifters seeking shoulder width through side delt hypertrophy. Anyone who feels dumbbell laterals do not create enough tension at the bottom of the movement.

How many sets and reps of Cable Lateral Raise should you do?

Recommendation: 3-4 sets of 12-15 reps per arm. Rest 45s.

Muscle Growth

12-15 reps per arm

Rest 90s-2min

Strength

8-10 reps

Rest 2-3min

Endurance

15-20 reps per arm

Rest 60s

Where to Use in Your Workout

Include in shoulder isolation work after pressing movements. The constant tension allows high-rep sets that create significant metabolic stress for hypertrophy.

Sample Workout Blocks

Week 1: 3x15/arm @ RPE 7 | Week 2: 3x18/arm @ RPE 7 | Week 3: 4x15/arm @ RPE 8 | Week 4 (deload): 2x15/arm @ RPE 6

Want a plan that programs the Cable Lateral Raise with the right sets, reps, and progression built in?

Get Your Custom Plan

Where Cable Lateral Raise fits in your workout

MySetPlan places Cable Lateral Raise inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.

Sample workout

Overhead Press4 × 8
Lateral Raise3 × 12
Cable Lateral Raise3 × 12
Face Pull3 × 15

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Use this exercise in Gym Mode

MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.

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What are good alternatives to the Cable Lateral Raise?

Lateral Raise

ShouldersDumbbellBeginner

Machine Lateral Raise

ShouldersMachineBeginner

Other Variations

Cross-Body Cable Raise
Behind-Back Cable Raise

Frequently Asked Questions About the Cable Lateral Raise

The Cable Lateral Raise primarily targets the Side shoulders, making it an effective exercise for shoulders development. Secondary muscles worked during the Cable Lateral Raise include Traps, providing additional training stimulus. Stabilizer muscles engaged include Core.

Yes, the Cable Lateral Raise is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. Lifters seeking shoulder width through side delt hypertrophy. Anyone who feels dumbbell laterals do not create enough tension at the bottom of the movement. Start with lighter weights to master proper form before progressing.

For the Cable Lateral Raise, the recommended approach depends on your goals. 3-4 sets of 12-15 reps per arm. Rest 45s. For strength, use 8-10 reps. For muscle growth, perform 12-15 reps per arm. For endurance, complete 15-20 reps per arm.

The Cable Lateral Raise typically requires a cable, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.

Good alternatives to the Cable Lateral Raise include: Lateral Raise, Machine Lateral Raise. These exercises target similar muscle groups as the Cable Lateral Raise and can be used as substitutes based on your equipment availability, gym setup, or training preferences.

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Safety Notes

Don't use too much weight.
Control the movement.

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What muscles does the Cable Lateral Raise work?

Primary

Secondary

Stabilizers

Why This Exercise Works

Step-by-step: Cable Lateral Raise

What are the best tips for the Cable Lateral Raise?

When to Use the Cable Lateral Raise

What are common Cable Lateral Raise mistakes to avoid?

Who should do the Cable Lateral Raise?

How many sets and reps of Cable Lateral Raise should you do?

Muscle Growth

Strength

Endurance

Where to Use in Your Workout

Sample Workout Blocks

Where Cable Lateral Raise fits in your workout

Use this exercise in Gym Mode

What are good alternatives to the Cable Lateral Raise?

Lateral Raise

Machine Lateral Raise

Other Variations

This Exercise Is in Your Plan

Related Content

Safety Notes

Related Training Guides

Compound vs Isolation

Common Exercise Mistakes

Best PPL Split

Mind-Muscle Connection

Workout Plans with This Exercise

Gym Workout Plan

Muscle Building Plan

Related Content for Cable Lateral Raise

Similar Exercises

Behind-Back Cable Lateral Raise

Cable Front Raise

Cable Rear Delt Fly

Cable Shoulder Press

Cable Upright Row

Face Pull

Exercise Comparisons

Training Guides

What muscles does the Cable Lateral Raise work?

Primary

Secondary

Stabilizers

Why This Exercise Works

Step-by-step: Cable Lateral Raise

What are the best tips for the Cable Lateral Raise?

When to Use the Cable Lateral Raise

What are common Cable Lateral Raise mistakes to avoid?

Who should do the Cable Lateral Raise?

How many sets and reps of Cable Lateral Raise should you do?

Muscle Growth

Strength

Endurance

Where to Use in Your Workout

Sample Workout Blocks

Where Cable Lateral Raise fits in your workout

Use this exercise in Gym Mode

What are good alternatives to the Cable Lateral Raise?

Lateral Raise

Machine Lateral Raise

Other Variations

What muscles does the Cable Lateral Raise work?

Is the Cable Lateral Raise good for beginners?

How many sets and reps should I do for Cable Lateral Raise?

Can I do the Cable Lateral Raise at home?

What are good alternatives to the Cable Lateral Raise?

This Exercise Is in Your Plan

Related Content

Safety Notes

Related Training Guides

Compound vs Isolation

Common Exercise Mistakes

Best PPL Split

Mind-Muscle Connection

Workout Plans with This Exercise

Gym Workout Plan