Cable Lateral Raise
Primary
Shoulders
Secondary
Traps
Equipment
Cable
Difficulty
Beginner
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
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.
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?
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.
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
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.
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 PlanWhat are good alternatives to the Cable Lateral Raise?
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.
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Cable Lateral Raise — and builds them into a monthly program. Every set, every rep, planned out.
Take the Free Quiz2-minute quiz · No credit card
Related Content
Safety Notes
- Don't use too much weight.
- Control the movement.