Animated GIF · Available via API
gif_boxCable Lateral Raise
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
CableCategory
strength
Mechanic
isolation
Cal/min
5.5
Force
push
Cable Lateral Raise is a intermediate single-joint isolation pushing exercise targeting the Delts in the Shoulders region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Traps and Triceps.
list_alt Step-by-Step Instructions
Stand with your feet shoulder-width apart and grasp the cable handles with an overhand grip.
Keep your arms straight and your core engaged.
Raise your arms out to the sides until they are parallel to the floor.
Pause for a moment at the top, then slowly lower your arms back down to the starting position.
Repeat for the desired number of repetitions.
grid_view More Shoulders Exercises
warning Common Mistakes
Raising Too High
Lifting the arm above shoulder height (past parallel) begins to recruit the upper trapezius heavily and can impinge the supraspinatus tendon. Stop when your arm reaches shoulder level and focus on the controlled squeeze at that point.
Using Too Much Weight and Swinging
Momentum-driven lateral raises reduce time under tension in the lateral deltoid and shift load to the traps and lower back. Choose a weight that allows a slow, controlled lift with only a slight lean, keeping tension on the delt throughout.
Letting the Elbow Drop Below the Wrist
If the elbow hangs lower than the wrist during the raise, the bicep and forearm take over from the lateral delt. Keep a slight bend in the elbow and lead with the elbow — not the hand — to keep the lateral head engaged.
shuffle Variations & Progressions
Dumbbell Lateral Raise
The classic free-weight version provides a strength curve similar to cable work but without the constant tension at the bottom. Best used alongside cables for complete lateral delt development across the full range.
Leaning Cable Lateral Raise
Gripping a rack or cable column and leaning away increases the stretch on the lateral delt at the bottom of the range. This extended stretch under load promotes hypertrophy and improves the mind-muscle connection.
Behind-the-Back Cable Lateral Raise
Routing the cable behind your back changes the pull angle to load the lateral delt differently at the top of the range. A subtle but effective variation for targeting the posterior portion of the lateral head.
Machine Lateral Raise
A plate-loaded or selectorized lateral raise machine provides a fixed path and consistent resistance curve. Ideal for beginners learning the movement pattern and for advanced trainees chasing a reliable pump with controlled form.
Use this data in your app
Access Cable Lateral Raise and 1,300+ other exercises via the WorkoutX REST API. GIFs, muscle data, instructions — all in one JSON response.
Fetch by exercise ID
Browse Shoulders exercises