Cable Lateral Raise: How-to, Tips & More
The Cable Lateral Raise is a beginner isolation exercise for your shoulders. You do it with cable machine and single handle, one side at a time. It is a good fit when your goal is muscle growth.
Muscles worked
Shoulders
Primary
How to do the Cable Lateral Raise
- Stand side on to a low pulley holding the handle in your far hand.
- Raise your arm out to the side to shoulder height.
- Pause briefly.
- Lower slowly, then switch sides after the set.
Cable Lateral Raise tips
- The cable keeps tension at the bottom where dumbbells go slack.
Sets and reps
Most lifters do well with 12 to 20 reps per set, and 12 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Cable machine, Single handle
Type
Isolation
Cable Lateral Raise alternatives
More shoulders exercises
Band Lateral Raise
Resistance band
Barbell Upright Row
Barbell
Cable Upright Row
Cable machine
Dumbbell Upright Row
Dumbbells
Leaning Cable Lateral Raise
Cable machine
Leaning Dumbbell Lateral Raise
Dumbbells
Frequently asked questions
What muscles does the Cable Lateral Raise work?
The Cable Lateral Raise mainly works your shoulders.
How many sets and reps should I do?
A good starting point is 12 to 20 reps per set, and many lifters get the best results between 12 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the Cable Lateral Raise good for beginners?
Yes. The Cable Lateral Raise is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Cable Lateral Raise?
You need cable machine and single handle.
Add Cable Lateral Raise to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
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