Cable Lateral Raise
Description
The cable lateral raise uses a low cable to perform a lateral raise with one or both arms. The cable provides constant tension throughout the entire range — including the bottom where dumbbells provide almost no resistance. It is one of the best exercises for lateral delt development.
Muscle Group
Equipment Required
Cable Lateral Raise Instructions
- Set a cable to the lowest position. Attach a D-handle.
- Stand next to the cable. Grip the handle with your far hand (cable crosses behind or in front of your body).
- Stand tall. Arm at your side with slight elbow bend.
- Raise your arm out to the side to shoulder height.
- Squeeze your lateral delt at the top.
- Lower under control.
- Complete reps, then switch sides.
- Use light to moderate weight. Aim for 12 to 15 reps.
Cable Lateral Raise Form & Visual
Cable Lateral Raise Benefits
- Constant tension throughout full range
- Superior to dumbbells for bottom-range tension
- Builds the lateral delt cap
- Easy to load progressively
- Strict isolation
- Joint-friendly
Cable Lateral Raise Muscles Worked
- Lateral deltoid (primary)
- Anterior deltoid (slight)
- Upper trapezius (slight)
Cable Lateral Raise Variations & Alternatives
- Cable One-Arm Lateral Raise
- Dumbbell Lateral Raise
- Behind-the-Back Cable Lateral Raise
- Leaning Cable Lateral Raise
- Cable Front Raise
